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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 […]

Aug 6th, 2017

Category: #CDR
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August 6-12, 2017

Workout of the Day MON – 8/7 8 x 1  SDL, VS,  80%,  1  REP EVERY  :30  8RM  HIP EXT W/BARBELL, HAP 3 x 15  HIP BRIDGE, HAP, VS   TUES – 8/8 “JACKIE” RETEST  (7/18) 1K  ROW 50  BARBELL THRUSTERS 30  PULL-UPS 3  MIN REST 3  MIN MAX BURPEES TO  1’/6″ TARGET   WED – […]

Jul 30th, 2017

Category: #CDR
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July 31 – August 5, 2017

MON – 7/31 MT. EVEREST, REPEAT (“DEATH BY ASSAULT BIKE”) START AT  10/6 CAL 2/1  INCREASE OTM   TUES – 8/1 3 x 10  ME  PUSH-UPS W/BAND OR PLATES 4 x 10  WIDE GRIP BENT OVER ROW 4 x 8   PER ARM, 1  ARM DB ROW, HAP   WED – 8/2 5  RFT 400/450M  ROW 25 […]

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 16th, 2017

Category: #CDR
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July 17-21, 2017

Workout of the Day MONDAY  –  7/17 6  MIN PLANK TEST 3  x  10  SUMO DL, MAX LOAD 4  x  15  REVERSE STEP BACK LUNGES W/KBs, HAP    TUESDAY  –  7/18 “JACKIE” 1K  ROW 50  BARBELL THRUSTERS 30  PULL-UPS 3  MIN REST, THEN… 3  MIN MAX BURPESS TO  1’/6″  TARGET    FRIDAY  –  7/21 EMOM […]

Jul 9th, 2017

Category: #CDR
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July 10-14, 2017

First week of the new blog format! If you have any questions regarding the changes or how the week of programming is formatted, please see the email from Calvin & Rachel on 7/6. Please note that Thursdays are rest/make up days,  strength/gymnastics/etc will not be listed and some days WODs will also not be listed […]

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! […]

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