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Jul 20th, 2016

Category: #CDR
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Thursday – 7/21/2016

  Workout of the Day WOD: ROW, ROW, ROW YOUR BOAT…IN A  2  PERSON TEAM… 10K  ROW RESTING PARTNER WILL DO AB AT SIT-UPS YOUR SCORE IS TOTAL NUMBER OF TEAM SIT-UPS

Jul 18th, 2016

Category: #CDR
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Tuesday – 7/19/2016

    Workout of the Day STRENGTH: BACK SQUAT (HEAVIER THAN PREVIOUS WEEK,  +5-10 LB) 10  REPS MED 10  REPS MAX 10.10  TEMPO 10.10  TEMPO + 10  REPS MED +   WOD: 5  RFT 20  WB  (#20/14) 20  CAL ROW

Jul 17th, 2016

Category: #CDR
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Monday – 7/18/2016

It’s officially the 2016 Reebok CrossFit Games Week!!! Good luck to Coach Calvin, Coach Daniel, Mike, Nellie, Taylor and Lauren as they head to Carson to take on the top teams in the world! Whether it’s in the Sea of Red at the Stub Hub Center or watching the live feed online or on ESPN, […]

Jul 14th, 2016

Category: #CDR
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Friday – 7/15/2016

We are a week out from Team CDR making a 4th appearance at the 2016 Reebok CrossFit Games! Are you ready to Coach Calvin (in his last rodeo at The Games), Coach Daniel, Mike, Nellie, Taylor and Lauren on in the Sea of Red?!   Workout of the Day WOD TEAM WOD… 200  CAL ASSAULT BIKE […]

Jul 13th, 2016

Category: #CDR
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Thursday – 7/14/2016

Workout of the Day WOD: 1  MILE RUN 100  LUNGES 1  MILE ROW 100  BOX STEP-UPS 1  MILE ASSAULT BIKE 100  DOUBLE HAND DB SNATCH  (#30/20)  

Jul 7th, 2016

Category: #CDR
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Friday – 7/8/2016

  If anyone would like to join Team CDR tomorrow for a swimming workout, they will be heading to the U of R pool after the 9AM class. Bring your suit! Workout of the Day WOD: IN HONOR OF THE FIRST INDIVIDUAL CROSSFIT GAMES WOD BEING ANNOUNCED, WE’RE DOING A 3 PERSON TEAM MURPH…IF YOU […]

Jul 5th, 2016

Category: #CDR
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Wednesday – 7/6/2016

  Workout of the Day STRENGTH: BENCH PRESS 8  x  3  OTM 3  SETS WIDE 2  REGULAR 3  NARROW W/BANDS  (5-10 LB HEAVIER THAN LAST WEEK) TOP SET  8  REPS  (5LB HEAVIER THAN LAST WEEK) WOD: AMRAP  10 EVEN:  ASSAULT BIKE CAL RX’D 18/13,  SCALED 16/12,  HEALTH 14/10 ODD:  RX’D 8 MU,  SCALED C2B  16/12, HEALTH JUMPING C2B  14/10

Jul 4th, 2016

Category: #CDR
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Tuesday – 7/5/2016

We hope you all had a great and safe 4th of July! A big thanks to all of our members that came out for our 4th of July Hero WOD Hour…it was brutal! ANNOUNCEMENTS & REMINDERS: Gymnastics and Oly Classes are being replaced by Group Classes until Aug. 1st Friday, July 22nd: There will ONLY […]

Jun 28th, 2016

Category: #CDR
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Wednesday – 6/29/2016

We will have sign-up sheets for Team CDR shirts for The Games at the box – deadline to order is Monday, July 4th! See below for pictures, days and individual prices, OR sign up to get all 3 shirts for $60!   FRIDAY: RED CDR SHIRT, $20.00 SATURDAY: RED CDR STRONG SHIRT W/TEAM AND MEMBERS’ NAMES ON […]

Jun 26th, 2016

Category: #CDR
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Monday – 6/27/2016

    It’s going to be another ridiculously HOT week! Drink plenty of water and electrolytes all week to stay hydrated – before, during and after training! Workout of the Day STRENGTH: 1  RM SUMO DEADLIFT   WOD:4  RFT OF…30  BURPEES25  HANG SQUAT CLEANS  (#75/52/42)

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