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Jun 29th, 2016

Category: #CDR
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Thursday – 6/30/2016

    Today is a designated rest day – your day off! Eat, hydrate, ROMWOD, recover, REST. If it’s not your rest day come on in for a brutal cardio WOD!

Jun 27th, 2016

Category: #CDR
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Tuesday – 6/28/2016

Workout of the Day GYMNASTICS: 20 x 3  SEC NEGATIVE HANDSTANDS  (USE SPOTTER IF NEEDED) 4 x 5  REPS STRICT C2B  (USE SPOTTER) 4 x 5  REPS STRUCT TTB 4 x 25  HOLLOW ROCK + ARCH ROCK WOD: 3  ROUNDS, REST  3  MIN BETWEEN ROUNDS 500M / 400M / 350M  ROW 50 / 40 / 30  CAL ASSAULT […]

Jun 26th, 2016

Category: #CDR
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Monday – 6/27/2016

    It’s going to be another ridiculously HOT week! Drink plenty of water and electrolytes all week to stay hydrated – before, during and after training! Workout of the Day STRENGTH: 1  RM SUMO DEADLIFT   WOD:4  RFT OF…30  BURPEES25  HANG SQUAT CLEANS  (#75/52/42)

Jun 13th, 2016

Category: #CDR
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Tuesday – 6/14/2016

  We have to give a HUGE shout out and congrats to all of our members that hit new (or first time) PRs during last week’s testing of gymnastic skills and strength with all the various lifts! We are so proud of you all – the results show how much work you’ve all been putting […]

Jun 1st, 2016

Category: #CDR
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Thursday – 6/2/2016

  Workout of the Day WOD: WE’VE BEEN HANGING OUT WITH “THE GIRLS” ON THURSDAYS.  THIS WEEK, MEET “BARBARA”… 5  RFT OF, REST  3  MINS BETWEEN ROUNDS… 20  PULL-UPS 30  PUSH-UPS 40  SIT-UPS 50  SQUATS  

May 30th, 2016

Category: #CDR
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Tuesday – 5/31/2016

  Thanks to everyone that came out to do the HERO WOD, Murph, on Memorial Day! Great job honoring our fallen military heroes! Workout of the Day GYMNASTICS: STRICT PULL-UPS,  3  (SETS)  x  8  (REPS), WEIGHTED HAP DB ROWS,  4  x  10 WIDE GRIP BARBELL ROW,  4  x  10   WOD: 5  RFT… 5  S2OH […]

May 29th, 2016

Category: #CDR
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Monday – 5/30/2016

  Today we honor those men, women and K9s (they did their part, too) of our armed forces who served our country and are no longer with us. We remember those who served and passed on in their later years, and we remember those who gave the ultimate sacrifice for our country and our freedoms. […]

May 19th, 2016

Category: #CDR
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Friday – 5/20/2016

We got a taste of the Individual Events from Regionals, today we get a little taste of what our team went through with one of their Team Regionals’ WODs. Going into the weekend, remember we have the CDR-BQ at Coach Ryan’s house on Sunday, 1PM!   Workout of the Day STRENGTH: POWER CLEAN + SQUAT […]

May 17th, 2016

Category: #CDR
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Wednesday – 5/18/2016

Wellness Wednesday HOW DO YOU DEFINE BEAUTY? Take 7 minutes of your time and watch the video in the link above. I came across this video on my Facebook newsfeed via CrossFit’s page a few weeks back and it really resonated with me - I loved everything about the message of it. We’re all human and it would […]

May 15th, 2016

Category: #CDR
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Monday – 5/15/2016

TEAM CDR IS 2016 CROSSFIT GAMES BOUND! Congrats Calvin, Daniel, Mikey, Nellie, Lauren and Tay for your 4th place finish in the California Super Regional! Thank you to all that came out to be a part of the Sea of Red and cheer our team on, and thank you to those that couldn’t make it […]

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