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Apr 26th, 2016

Category: #CDR
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Wednesday – 4/27/2016

  ANNOUNCEMENTS & REMINDERS: Regionals shirts can be ordered at the box NOW THRU SUNDAY! We will have 2 specific Regionals shirts (one black, one red) and 1 regular CDR shirt (red) this year.  Men’s shirts, fitted women’s t-shirts and women’s racerback tanks will be available for each day.  Shorts are $20 for 1, or […]

Apr 25th, 2016

Category: #CDR
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Tuesday – 4/26/2016

    Just a few pics from this past weekend’s Block Battle!   ANNOUNCEMENTS & REMINDERS: With our 6 week Challenge coming to an end, we will be opening up the class schedule again. In 2 weeks our new class times will be as follows: 3:30 and 6:30 PM Group Classes, Monday through Friday 6 AM Group Class will be MON/TUES/THURS/FRI/SAT  […]

Apr 24th, 2016

Category: #CDR
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Monday – 4/25/2016

  We had a busy weekend for a lot of our CDR athletes! T-Mac and Steph Houston completed their 2016 CrossFit Masters’ Qualifier Regional WODs and killed it – thank you to all members that came out to support and cheer them on! 7 of our athletes (Rich, Mondo, Jacob, Ray, April, Lynda and Jax) […]

Apr 22nd, 2016

Category: #CDR
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Saturday – 4/23/2016

  Good luck to our athletes competing in the Block Battle today! If you have time, stop by to cheer them on (8AM-3:30 PM) – Strongman Pizza will be there as one of the vendors, too! Workout of the Day WARM UP: TEAMS OF  3  FOR TIME… 6  x  200M  RUN6  x  250M ROWONE PERSON […]

Apr 21st, 2016

Category: #CDR
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Friday – 4/22/2016

Good luck to our athletes hitting their C & J tonight to kick off the Block Battle! Workout of the Day STRENGTH: 3  ROUNDS OF…10  SHOULDER TAPS15  BANDED LAT PULL DOWNSWOD:TEAMS OF  2  …1 WORKS, 1 RESTS10  MUs10  SNATCHES  (#135/95)20  OHS  20  HSPU30  T2B30  FS40  MED BALL SIT-UPS, FACING PARTNER - TOSSING BALL BACK & FORTH  (#20/14)40  WB  (#20/14)50  BURPEES50 […]

Apr 20th, 2016

Category: #CDR
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Thursday – 4/21/2016

 ANNOUNCEMENTS & REMINDERS: Heat times for the Block Battle are up on the Facebook Page for the event HERE. Come out and support our athletes competing – Ray & Jacob, Mondo & Rich, Lynda & April and me (Jax) and my partner! This weekend TMac and Steph Houston will be competing in the Masters’ Regionals! […]

Apr 19th, 2016

Category: #CDR
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Wednesday – 4/20/2016

Bring a Friend/Family Day! We are having a Bring a Friend/Family Member Day today! Bring in a family member or friend that you’ve brought to CDR before, or someone that is interested in trying CrossFit and CDR! Please make sure they fill out an online waiver prior to coming in (if they haven’t already in […]

Apr 18th, 2016

Category: #CDR
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Tuesday – 4/19/2016

Congrats to Michele Vercoski for finishing the Boston Marathon WITH A NEW PR OF 3:21:34!  For those of you who don’t know Michele…she’s a mom, a lawyer, an extremely dedicated runner (the woman is always running and completing races) and a very dedicated CrossFitter (she had a contributing score for CDR Red in The Open)! […]

Apr 17th, 2016

Category: #CDR
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Monday – 4/18/2016

    Workout of the Day STRENGTH:EMOM  10…2  BACK SQUATS WITH 3  SEC PAUSE AT BOTTOM (DEAD STOP, HAVE PARTNER COUNT, GOAL: 80%  1 RM FOR ALL SETS)CONDITIONING:7  ROUNDS OF (GO UB IF POSSIBLE FOR EACH ROUND)…7  POWER CLEANS  (#95/65)7  THRUSTERS  (#95/65)7  BAR FACING BURPEES

Apr 14th, 2016

Category: #CDR
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Friday – 4/15/2016

Workout of the Day STRENGTH: 2  SPLIT JERKS,  EVERY  90  SEC  FOR  9  MINS (TAKE BAR FROM RACK, BUILD TO HEAVY DOUBLE. GOAL IS  80 – 90% OF  1 RM. BE CAUTIOUS & TIGHT WHILE LOWERING THE BAR BACK TO YOUR SHOULDERS,  FEEL FREE TO DROP THE BAR AFTER 2nd JERK. FOCUS ON GETTING AN ELBOW LOCKOUT […]

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