Blog Archives

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 […]

Apr 13th, 2016

Category: #CDR
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Thursday – 4/14/2016

  A FEW MORE ANNOUNCEMENTS & REMINDERS FOR THE WEEK: Saturday’s 9 AM class will be held at the Redlands High School track! Coach J (aka Andrea Johnson) will be running the show and putting our class through a track workout. 6 AM is a normal class Next weekend (Friday Night and all day Saturday) […]

Apr 12th, 2016

Category: #CDR
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Wednesday – 4/13/2016

Wellness Wednesday… How is everyone feeling mid-deload week?  We’ve had a few gnarly weeks of training during and after The Open, we now need a week where we lighten the load and volume of our training in order for our bodies to RECOVER and heal properly, and relieve your bodies of having so much physical stress […]

Apr 7th, 2016

Category: #CDRstrong
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Friday – 4/8/2016

Workout of the Day WARM-UP: 5  CAL ROW 5  DL 5  CAL ROW 5  HANG POWER CLEAN (HPC) 5  CAL ROW 5  PUSH JERK (PJ) 5  CAL ROW 5  CLUSTER   WOD: 50  CAL ROW 50  DL  (#135/95/65) 40  CAL ROW 40  HPC 30  CAL ROW 30  FS 20  CAL ROW 20  PJ 10  CAL ROW […]

Apr 6th, 2016

Category: #CDR
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Thursday – 4/7/2016

Workout of the Day WOD: IN TEAMS OF 2…MAY SWITCH WHENEVER,  1 PARTNER WORKS WHILE OTHER HITS THE ASSAULT BIKE FOR CALS 150  WB 150  BURPEES 125  MOUNTAIN CLIMBERS 125  HOLLOW ROCKS 100  ARM HAULERS 100  KBS  (#53/35/22) 75  SLAM BALLS 75  LEG LIFTS 50  JUMPING LUNGES 50  WB AIR SQUATS

Apr 5th, 2016

Category: #CDR
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Wednesday – 4/6/2016

I don’t know if it’s just me, but Wednesday rolls around and I just don’t wanna – whether it’s work, working out, or even keeping my food on track. It just seems like there’s always that lull in the week and I start to come up with excuses…too sore, I’m running on very little sleep […]

Apr 4th, 2016

Category: #CDR
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Tuesday – 4/4/2016

Workout of the Day WARM-UP: 4 ROUNDS OF… 10  CAL AB 10  PULL-UPS   STRENGTH: 2  CLEAN + 3  FS  (15 MIN TO ESTABLISH AHAP)   WOD:  AMRAP  2  MIN x  6 ROUNDS 6 THRUSTERS  (#135/95/65) 3  BMU/ 6  C2B REST  30  SEC BETWEEN ROUNDS, START WHERE YOU STOPPED

Apr 3rd, 2016

Category: #CDR
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Monday – 4/3/2016

  Hope everyone had a nice, relaxing weekend with the beautiful SoCal weather we had! It’s Monday and a new week – time to get back to the grind!   Workout of the Day WARM-UP: 3  ROUNDS OF… 10  CAL ROW 10 PUSH-UPS 10 WB   STRENGTH: 2 SNATCH  +  3  OHS  (15 MIN TO ESTABLISH […]

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