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Apr 28th, 2019

Category: #CDR
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Monday-Final 30/30/30 Weigh in!

The 30/30/30 is coming to a wrap here in the last few days. We will be doing final weigh in’s tomorrow before class, please remind your coach. At this point you can add or take away (hopefully not) some stars.     Monday, Apr-29-2019 Bench Press 5RM to abmat or Booty Work OTM x20 1- […]

Mar 17th, 2019

Category: #CDR
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Monday 03/14/2019

Happy Monday!! This week our theme is going to be……..Go LONG! Chipper style workouts all week. Time to rise and grind and burn some calories. SUMMER PREP! Monday, March 18, 2019 Week of the Chippers   7 Min EMOM OTM 5 Power Cleans 155/105 WB max reps Rest 3 Min 14 Min EMOM 10 Straight […]

Mar 3rd, 2019

Category: #CDR
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Monday 03/04/19

Congratulations to Ana for leading the Month of February with the most classes attended (40) and The most MEPS for the February effort challenge 7000 meps. March-4-2019 OHS Prep 5 Rep OHS Max 9-15-21 C2B Burpees OHS 95/65   March-5-2019 A Tuesday twenties BS 75% + 10 3 min AMRAP 24-Box Jump Overs 24/20 24/16-Assault […]

Jan 20th, 2019

Category: #CDR
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Monday 01/21/2019

  Monday, Jan-21-2019 Martin Luther King Day Buliding Threshold Tolerance 10RM -Back Squat WOD: 21-15-9 DB Clean and Jerks 35/25 Strict Pullups GHD Sit ups   Tuesday, Jan-22-2019 Hip Flexor Stretch/Activation Tuesday 20’s 65% BS +10-15lbs from last week Skill:Mu transitions Plus Dip Strength Work 5×6 reps HAP AMRAP 5 min 10-OHS 95/65 10-Single Leg […]

Dec 14th, 2018

Category: #CDR
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Monday 12/17/2018

“Give the Gift of Health” What is it? 30 Day wellness program that includes nutrition and working out. When does it start? January 7th-February 3rd Whats included? Unlimited classes, custom nutrition plan and prizes for the winning team with most bodyweight % lost. What foods? Smoothie, Meats, veggies, Nuts/seeds, Dark Chocolate, Coffee and vegan or vegetarian […]

Dec 9th, 2018

Category: #CDRstrong
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Monday 12/10

Reminder friday the 14th is our annual 12 days of Christmas WOD! This wod will be done partner style for the first time ever.   Dynamic #1 Row 500m x3 Negative Splits Rest 2 min between Heavy Fran Thrusters 135/95 C2B 15 minutes max Goal is Super Heavy Use Bands for C2B scale   Dynamic […]

Oct 21st, 2018

Category: #CDR
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Monday 10/19/2018

Monday 10/22 Warm up: “Baseline ish” Row 500 40 Barbell Thrusters 30 Hollow Rocks 20 Ring Push Ups 10 Wall climbs Strength: 1 RM Deadlift WOD: “Elizabeth” 21-15-9 Power Cleans 135/95 Dips Sub pushups for dips if needed Tuesday  Tabata Core Killers Class Picks 4   Body Weight 15k/10k each Air Squat Box Jump Pull […]

Jan 7th, 2018

Category: #CDR
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January 8-13, 2018

This week is about Burning some calories… The challenge is to come to class early or stay a little late and burn 1000 calories every day you come. When your WOD is finished jump on a bike or row and watch the my zone screen to stay in the fat burning Yellow zone until you […]

Oct 1st, 2017

Category: #CDR
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October 2-7, 2017

It’s a new month and a fresh start to the week! Also, we are officially heading into 4 months of back-to-back holidays. Time to set your goals to stay on track with your fitness and nutrition as Halloween, Thanksgiving, Christmas and the New Year creep up on us! I’m personally on a mission to be more disciplined […]

Sep 24th, 2017

Category: #CDR
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September 25-29, 2017

            We had QUITE the week of health scares in our CDR and Redlands CrossFit community. From one of our mini CDR member’s scare; to Caysen being hospitalized for his accident; to a former and well-known member, Kim Bruins, being hospitalized for a blood clot and stroke. Forget the box rivalries, grudges or […]

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