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Aug 13th, 2017

Category: #CDR
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August 14-18, 2017

Have you been consistent, persistent and accountable for yourself with your workouts and any extra “homework,” nutrition & hydration, sleep schedule, recovery, stress management and overall wellness? Have you been hitting your goals and seeing results? This all takes discipline – doing what we know needs to be done in order to achieve our goals, even where there […]

Jul 23rd, 2017

Category: #CDR
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July 24-28, 2017

  A HUGE thanks to everyone that came out for some Beach WOD fun on Saturday!   Workout of the Day MONDAY  –  7/24 EMOM  15 8  BURPEES 8  PP  (#115/75/52)   TUESDAY  –  7/25 “KELLY GOT ASSAULTED” 5  RFT 30  CAL ASSAULT BIKE 30  BJ  (24″/20″) 30  WB   WEDNESDAY  –  7/26 E3M  x […]

Jul 6th, 2017

Category: #CDR
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Friday – 7/7/2017

  Workout of the Day PARTNER WOD ONE PARTNER GOES THROUGH ENTIRE ROUND, THEN OTHER PARTNER GOES AMRAP  30 10  PUSH PRESS  (#155/105) 15  FRONT SQUAT 20  BOX JUMP OVERS  (24″/20″)

Jul 3rd, 2017

Category: #CDR
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Tuesday – 7/4/2017

Happy 4th of July! In observance of the holiday, we will only have a 9AM Group Class! Come join us wearing your patriotic gear for a HERO WOD in honor of our men, women and K9 who lost their lives defending our freedom, who have served or who are still serving. Everyone have a fun and safe holiday! […]

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 […]

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