Blog Archives
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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 […]

Dec 17th, 2017

Category: #CDR
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December 18-22, 2017

T-minus 1 week until Santa comes to town – are you on the “naughty” or “nice” list? Have you stuck to your Holiday Push WOD commitment? Have you been getting enough sleep? Have you been on point with your nutrition and water? He’s watching… *We will be closesd Saturday, December 23rd.   Workout of the […]

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 17th, 2017

Category: #CDR
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September 18-23, 2017

We have a Challenge End CDR-BQ coming up on Friday, October 6th, 6-10 PM at the McFayden’s (address is on the Facebook event and will be on the board closer to the date)! Games, food and Challenge Winners announced – all are welcome. Bring a side dish and drinks, CDR will provide the meat! Speaking […]

Aug 13th, 2017

Category: #CDR
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August 14-18, 2017

Have you been consistent, persistent and accountable for yourself with your workouts and any extra “homework,” nutrition & hydration, sleep schedule, recovery, stress management and overall wellness? Have you been hitting your goals and seeing results? This all takes discipline – doing what we know needs to be done in order to achieve our goals, even where there […]

Jun 28th, 2017

Category: #CDR
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Thursday – 6/29/2017

Workout of the Day WARM UP: 8  ROUNDS 250M  ROW REST  1  MIN   STRENGTH: 2RM  HANG SQUAT CLEAN   OR CARDIO/CORE STRENGTH: BULLET PROOF  #2 

May 31st, 2017

Category: #CDR
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Thursday – 6/1/2017

  Workout of the Day STRENGTH: 7  x  1  SPLIT JERK   OR CARDIO  (25  MIN)   WOD: EMOM  18 MIN  1:  15  SEC ASSAULT BIKE SPRINT* MIN  2:  200M  RUN MIN  3:  40  SEC  2-KB OVERHEAD WALK   *SCORE IS CALS ON AB  

May 9th, 2017

Category: #CDR
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Thursday – 5/11/2017

Reminder that the 6 & 7 AM classes will only be the Warrior Series ROMWOD sessions. Come on in before your AM workouts, as your active recovery day or just to start your day with a 45 minute Swole & Flexy session!   Workout of the Day CARDIO  (TBD)   WOD: “ANNIE’S A SWINGER” FOR TIME… […]

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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