Blog Archives

Mar 14th, 2017

Category: #CDR
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Wednesday – 3/15/2017

    Workout of the Day STRENGTH: E4MIN  x  3 ROUNDS  8  THRUSTERS UNBROKEN START FIRST SET  @60%  OF 1  RM C&J BUILD EACH SET & NO JERKS ALLOWED    WOD: EMOM 20 ODD:  AB CALS  (EMOM  +3/2 CAL)  EVEN:  50  DU

Mar 13th, 2017

Category: #CDR
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Tuesday – 3/14/2017

Workout of the Day WARM UP: ROWLING 10  FRAMES, GOAL IS TO LAND ON 100M ANY METERS OFF 100M = REPS OF MOVEMENT COACH CALLS OUT    WOD: TEAM TUESDAY, TEAMS OF  3  FOR TIME… 300/250  CAL  ROW AS TEAM ONE PERSON ROWS AT A TIME, WHILE OTHER 2 CHIP AWAY AT… 75  PC  (#135/95) […]

Mar 12th, 2017

Category: #CDR
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Monday – 3/13/2017

  Week  3 of The Open is pver and done – now on to week 4! Great job to all of our members, especially those who PR-ed their snatches or may have gotten their first C2B pull ups! Take care of those hands if you tore and get ready to see what Dave Castro has […]

Mar 9th, 2017

Category: #CDR
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Friday – 3/10/2017

LETS GOOOOOO!!!  Rachel and Calvin will not be doing the Open WOD tonight after the announcement. After 17.2 Rachel has tweaked her neck really bad to the point of tears in the night. We are doing everything we can to get her feeling good again.  As far as the team Standings, there has been a […]

Mar 8th, 2017

Category: #CDR
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Thursday – 3/9/2017

  Remember today is a Rest Day for anyone hitting 17.3 tomorrow, and we are on our limited Thursday schedule! 17.3 gets announced at 5 PM – come watch the announcement and watch Coaches Calvin and Rachel do the WOD right after!   Workout of the Day: SKILL DAY PRACTICE ANY MOVEMENT YOU WANT TO […]

Mar 7th, 2017

Category: #CDR
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Wednesday – 3/8/2017

            Wellness Wednesday Going into The Open WODs how do you prepare your body beforehand and how do you recover after? Do you just come in to the box 10-15 minutes before class, lightly stretch, maybe row and then hit the WOD? Do you leave immediately after class to go about […]

Mar 6th, 2017

Category: #CDR
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Tuesday – 3/7/2017

Workout of the Day SKILL: GOATS… EMOM  10 ODD:  GOAT  1 EVEN:  GOAT  2   WOD: “TEAM TUESDAY” AMRAP  20 1  PARTNER WORKS, 1 PARTNER RUNS 400M.  SWITCH WHEN RUNNER GETS BACK 15  GHD 12  CALS ASSAULT BIKE 9  HANG POWER SNATCH  (#135/95)

Mar 5th, 2017

Category: #CDR
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Monday – 3/6/2017

Week 2 of The Open is done, now on to 17.3! Great job to all of our members this past week – let’s see if the new scores and another week of strategies shook up the CDR Leaderboard! We are so proud and happy for members who got their first TTB, pull-ups and bar muscle […]

Mar 2nd, 2017

Category: #CDR
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Friday – 3/3/2017

  After getting 2 of the top times for 17.1, the Davis Brothers decided to share their secret weapon with you…..fresh squeeze Orange Juice!  Davis Brothers O.J. will be at the Gym all morning offering their fresh squeeze Orange Juice for recovery from 17.2.  Make sure you check your emails again tonight for tips on […]

Mar 1st, 2017

Category: #CDR
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Thursday – 3/2/2017

17.2 gets announced today at 5 PM! Come watch the announcement and then watch Coaches Calvin and Rachel hit the WOD right after!  Just a reminder that today is a designated rest day if you are doing 17.2 tomorrow – come in fresh and ready to smash it! Our schedule for Thursday during The Open is […]

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