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May 29th, 2017

Category: #CDR
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Tuesday – 5/30/2017

Workout of the Day SKILL/GYMNASTICS: ACCUMULATE… 50  STRICT HSPU OR DB PRESS 75 HIP EXTENSIONS OR GOOD MORNINGS    OR CARDIO  (20 MIN)   WOD: E5MIN  x  4  ROUNDS 500/400M  ROW 8  BURPEES OVER THE BAR 5  C&J  (#185/125/85) 

May 25th, 2017

Category: #CDR
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Friday – 5/26/2017

REMINDER: There are NO classes this weekend due to our coaches attending the Caliofornia Super Regional. Tickets are available online and at the event if you are interested in going.    Workout of the Day STRENGTH: 1  RM THRUSTER (FROM FLOOR)   WOD: TEAMS OF  2 3  RFT… 25 / 20 / 15  CAL ROW […]

May 24th, 2017

Category: #CDR
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Thursday – 5/25/2017

  Workout of the Day STRENGTH: BENCH PRESS   OR CARDIO   WOD: EMOM  24 MIN  1:  20  SLAM BALLS MIN  2:  40  SEC  2  KB FRONT RACK HOLD MIN  3:  20  WEIGHTED SIT-UPS MIN  4:  5  WALL WALKS / 40  SEC HS HOLD

May 23rd, 2017

Category: #CDR
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Wednesday – 5/24/2017

Wellness Wednesday On today’s Wellness Wednday blog…the purpose and importance of restesting WODs, lifts and max effort reps AND tracking your progrss. This week, we’re seeing a lot of WODs, lifts and movements that appeared in our programing over the course of the last 6 weeks. The purpose behind this is to see your fitness […]

May 22nd, 2017

Category: #CDR
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Tuesday – 5/23/2017

Workout of the Day WARM UP: 2000M  ROW FOR TIME   SKILL/STRENGTH: MAX UNBROKENRETEST OF… STRICT PULL-UPS PUSH UPS  (NO MORE THAN  3  SEC PAUSE) L-SIT HOLD SECONDS   WOD: 50  CAL ASSAULT BIKE FOR TIME 1  MIN REST, THEN… 3  MIN MAX BURPEE REPS  

May 21st, 2017

Category: #CDR
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Monday – 8/22/2017

Great job to all of our teams that competed in our CDR Inner Box Battle this past weekend! It was a lot of fun watching the kids, veteran competitors and newer members all throwdown with 3 fun WODs and a floater! Congrats to Caysen and Mikey who won the kids division, Lyndsay and Katie who […]

May 14th, 2017

Category: #CDR
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Monday – 5/15/2017

ANNOUNCEMENTS & REMINDERS: OUR INNER BOX BATTLE IS THIS SATURDAY! Are you and your teammates ready?! Doors open at 6:30 AM for athlete check-in and the first WOD is at 8. We’re super excited and can’t wait to see you guys compete! It’s the final week of the Practical Nutrition Challege! Keep up the good […]

May 9th, 2017

Category: #CDR
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Wednesday – 5/10/2017

Wellness Wednesday For those participating in the Practical Nutrition Challenge, you’re now more than half way done to your 4 week goal! You’ve lost a decent amount of weight, you feel awake and on point during the day, you’re in a better mood, you’re workouts have never felt better and you’re even sleeping more soundly! But…when it’s all […]

May 7th, 2017

Category: #CDR
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Monday – 5/8/2017

ANNOUCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Sat., May 20th, 8AM – 1 PM. $100.00 per team! Sign up on the board or talk to a coach if you want to participate and still need a partner! ALSO anytime you see a partner workout planned in the blog try to coordinate with your teammate to be at class […]

May 3rd, 2017

Category: #CDR
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Thursday – 5/4/2017

Workout of the Day WARM UP: DEATH BY CALORIE ROW   CARDIO: 15 MINUTES OF… 3  STATIONS, 4 – 5 ROUNDS 1:00  BIKE (CONVERSATIONAL PACE) :30  ON EACH LEG, BARBELL STRAIGHT LEG DEAD LIFT 1:00  DB SEATED PRESS   WOD: TABATA OF… WALL SIT, HOLDING PLATE V-UPS BENT OVER ROW DU / TUCK JUMPS 

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