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Jul 2nd, 2017

Category: #CDR
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Monday – 7/3/2017

ANNOUNCEMENTS & REMINDERS: CDR Strong flag shirts are in – pick them up at the box and have a coach mark off that you picled up.  Normal scheduled today to accomodate everyone that has to work their normal schedule Tuesday, July 4th: 9 AM Group Class ONLY in observance of the holiday. Come join us for […]

Jun 28th, 2017

Category: #CDR
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Thursday – 6/29/2017

Workout of the Day WARM UP: 8  ROUNDS 250M  ROW REST  1  MIN   STRENGTH: 2RM  HANG SQUAT CLEAN   OR CARDIO/CORE STRENGTH: BULLET PROOF  #2 

Jun 27th, 2017

Category: #CDR
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Wednesday – 6/28/2017

Workout of the Day WARM UP: 5  MIN PLANK HOLD   STRENGTH: 5  x  3  STRICT PRESS THEN… 3  x  3  DIP DRIVES (HEAVY)   CARDIO/CORE STRENGTH: 1  MILE ROW OR RUN THEN… 3  ROUNDS OF… 10  BULGARIAN SPLIT SQUATS, PER LEG W/DB OR KB  (#35/25) 20  HIP EXT W/15  SEC HOLD BEFORE & AFTER […]

Jun 26th, 2017

Category: #CDR
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Tuesday – 6/27/2017

Workout of the Day WARM UP: EMOM8 12  SEC ASSAULT BIKE SPRINT   GYMNASTICS: PEGBOARD, HS WALKS/HOLDS, MU    OR CARDIO/CORE: 4  ROUNDS OF… 20 OBLIQUE BICYCLES 20  ALT REACHES W/LEGS STRAIGHT UP 20  SIDE PLANKS 20  SIDE PLANK HIP TAPS,  10  PER SIDE 20  OBLIQUE HEEL TAPS   1  MIN CHOICE OF RUN/ROW/BIKE ACCUMULATE […]

Jun 25th, 2017

Category: #CDR
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Monday – 6/26/2017

  Workout of the Day STRENGTH: 7  x  1, TEMPO BACK SQUATS – 10  SEC DOWN, 10 SEC PAUSE  (HEAVIER THAN  2  WEEKS AGO)   OR CARDIO/CORE STRENGTH: AMRAP W/PARTNER… 20 HOLLOW PULLS DOWNS WHILE PARTNER DOES PLANK HOLD 10  PARTNER LEG PUSHDOWNS, EACH DO FOLLOWING UNBROKEN TOGETHER… 10  HOLLOW ROCKS 10  V-UPS 10  TUCK UPS […]

Jun 21st, 2017

Category: #CDR
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Thursday – 6/22/2017

Workout of the Day WARM UP: 4  ROUNDS… 500M  ROW 2:00  REST *RECORD AVG. SPLIT TIME   STRENGTH: POWER SNATCH + HANG POWER SNATCH + POWER SNATCH  (WORK TO HEAVY)   OR CARDIO: BULLET PROOF #1   WOD: TABATA, 8  ROUNDS EACH (ALTERNATING) DU SHUTTLE RUNS  (10  YD) PLYO PUSH UPS (ON  #45/25  PLATES)

Jun 18th, 2017

Category: #CDR
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Monday – 6/19/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  This Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy, and a bounce […]

Jun 11th, 2017

Category: #CDR
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Monday – 6/12/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy! CDR KIDS CAMP: Dates: […]

Jun 8th, 2017

Category: #CDR
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Friday – 6/9/2017

Workout of the Day STRENGTH: 8  MIN TO FIND… 1RM  SDL    PARTNER WOD: 5  RFT EACH…WORKING AT SAME TIME, SWITCH WHEN THEY FINISH THEIR ROUND PARTNER  1  COMPLETES  1  FULL ROUND OF…  12  SQUAT SNATCH  (#65/42) 21  PUSH UPS WHILE PARTNER  2  COMPLETES  250M  ROW   

Jun 7th, 2017

Category: #CDR
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Thursday – 6/8/2017

Workout of the Day STRENGTH: 7  x  1  HANG POWER SNATCH, HEAVY ACROSS   OR CARDIO   WOD: WITH EMPTY BARBELL…IT CAN’T TOUCH THE GROUND TABATA, EACH OF THE FOLLOWING… BICEP CURLS BARBELL SIT UPS BENT OVER ROWS WINDSIELD WIPERS  

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