Blog Archives

Jan 11th, 2017

Category: #CDR
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Thursday – 1/12/2017

Workout of the Day WARM UP: MAX UB SET OF DUs    SKILL: KIPPING PULL UPS, BUTTERFLY PULL UPS, BMU   WOD: 5  RFT 30  ABMAT SIT-UPS  200M  RUN 15  BURPEES TO 6″ TARGET    

Jan 10th, 2017

Category: #CDR
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Wednesday – 1/11/2017

Wellness Wednesday Traveling and sticking to your health, fitness and wellness goals may seem impossible, but after my last week spent in paradise, I’ve definitely learned it is possible to do anytime and anywhere in the world (I was on my honeymoon, at an all inclusive resort in Mexico…aka food, albeit healthy, and drinks GALORE). […]

Jan 9th, 2017

Category: #CDR
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Tuesday – 1/10/2017

  Workout of the Day STRENGTH:  3RM  FRONT SQUAT OR CARDIO: AMRAP 25 OF… 100M  ROW  (GREEN ZONE) 20  OHS  (GREEN ZONE) 15  BURPEES  (YELLOW ZONE)   WOD: 4  ROUNDS FOR TOTAL REPS  1  MIN AT EACH STATION,  1  MIN REST AFTER EACH ROUND POWER SNATCH  (#75/55) ASSAULT BIKE CALS THRUSTERS

Jan 8th, 2017

Category: #CDR
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Monday – 1/9/2017

  Workout of the Day SKILL: HSPU PROGRESSION   WOD: OPEN WOD 15.4 AMRAP 8 HSPU & CLEANS  (#185/125) REP SCHEME OF…3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9, 24-9, 27-9, ETC…  

Dec 31st, 2016

Category: #CDR
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Sunday- 1/1/2016

  HAPPY 2017! Happy New Year to our CDR Family! Thank you for making 2016 a great year for all of us and we hope it was a great year for you as well! Resolutions are usually empty promises that done and over with a few months into the year. Here’s to making and hitting achievable […]

Dec 30th, 2016

Category: #CDR
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Saturday – 12/31/2016

There will only be a 9 AM class for New Year’s Eve today! Come join us and get your last workout of 2016 in! If we don’t see you today, have a fun and safe NYE!

Dec 29th, 2016

Category: #CDR
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Friday – 12/30/2016

Workout of the Day STRENGTH: SNATCH COMPLEX 1 – HANG SNATCH 2 – SNATCH FROM THE KNEE 3 – SNATCH FROM THE FLOOR   WOD: PARTNER STYLE, AMRAP  20…(AVERAGE YOUR AGE FOR REPS AT EACH MOVEMENT) KB  SNATCH  OR  DB PULL-UPS  DEADLIFT  (#225/155/105) CALS ON ASSAULT BIKE

Dec 28th, 2016

Category: #CDR
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Thursday – 12/29/2016

Today we want to touch on the importance of sharpening the ax and making it to “skill day” classes (like today’s class focusing on TTB, kipping pull-ups and butterfly pull-ups). If you have issues getting DUs, TTB, want to learn butterfly pull-ups or handstand push ups and finally do WODs completely rx’d, days like today are PERFECT […]

Dec 27th, 2016

Category: #CDR
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Wednesday – 12/28/2016

Wellness Wednesday Normally, I (Jax) would post a longer Wellness Wednesday blog, but today I leave you with this, as I’ve been doing just what the pic suggests the past few days and will be doing that in the coming week. If you have some time off, take some time to do things you love […]

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