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Jan 19th, 2017

Category: #CDR
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Friday – 1/20/2017

Workout of the Day STRENGTH: 5  x  5  DEADLIFT   WOD: TEAMS OF 3…ON 100s, ONE WORKS AT A TIME. ON SYNCHRO, EVERYONE WORKS AT THE SAME TIME 100  GHD SIT-UPS 50  SYNCHRO DB BURPEE BOX STEP OVERS 100  TTB 50  SYNCHRO DB FRONT SQUATS 

Jan 18th, 2017

Category: #CDR
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Thursday – 1/19/2017

Workout of the Day SKILL:  KIPPING PULL-UPS/BUTTERFLY PULL-UP/MU REFINEMENT 1  SET MAX EFFORT OF SKILL   WOD: E5MIN  x  4  ROUNDS ASSAULT BIKE  (SAME AS YOUR EMOM CALS) 12  KBS  (#70/53) 15  BOX JUMP OVERS 12  KBS ASSAULT BIKE  (SAME CALS) 

Jan 17th, 2017

Category: #CDR
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Wednesday – 1/18/2017

Wellness Wednesday What’s your “why?” WHY did you opt to join a CrossFit Box instead of a regular gym? Why did you pick CDR? Do you have a specific goal(s) that you’re determined to hit in 2017? What inspires you? Why do you crossfit to begin with? What’s your purpose of coming in day in […]

Jan 16th, 2017

Category: #CDR
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Tuesday – 1/17/17

Workout of the Day STRENGTH*: 5  RM FRONT SQUAT  THEN… 2  x  5  @  90% OF  5RM Front Squat 5 RM   *OR CARDIO   WOD:  FOR TIME… 200  DUs 50  C2B 20  FS  (#185/125/65) 100  DUs 25  C2B 10  FS

Jan 15th, 2017

Category: #CDR
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Monday – 1/16/2017

ANNOUNCEMENTS & REMINDERS: Saturday early classes are back @ 7 AM. Make sure you sign up on the board for the CDR CrossFit Open Draft! This year is going to be A LOT of fun! We’re stepping it up with a live draft on Wed., Feb 15th, 6:30 PM, at Mill Creek. The coaches will pick their teams and give […]

Jan 12th, 2017

Category: #CDR
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Friday – 1/13/2017

Article from Forbes Magazine! FitBits were among the first wearable technologies, but what else beyond FitBits can consumers expect to help with their health goals? Enter MYZONE, the recent wearable technology winner at the Wearable Technology Show in London. MYZONE essentially tracks “every ounce of effort you put into exercise by the beat of your heart”, as […]

Jan 11th, 2017

Category: #CDR
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Thursday – 1/12/2017

Workout of the Day WARM UP: MAX UB SET OF DUs    SKILL: KIPPING PULL UPS, BUTTERFLY PULL UPS, BMU   WOD: 5  RFT 30  ABMAT SIT-UPS  200M  RUN 15  BURPEES TO 6″ TARGET    

Jan 10th, 2017

Category: #CDR
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Wednesday – 1/11/2017

Wellness Wednesday Traveling and sticking to your health, fitness and wellness goals may seem impossible, but after my last week spent in paradise, I’ve definitely learned it is possible to do anytime and anywhere in the world (I was on my honeymoon, at an all inclusive resort in Mexico…aka food, albeit healthy, and drinks GALORE). […]

Jan 9th, 2017

Category: #CDR
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Tuesday – 1/10/2017

  Workout of the Day STRENGTH:  3RM  FRONT SQUAT OR CARDIO: AMRAP 25 OF… 100M  ROW  (GREEN ZONE) 20  OHS  (GREEN ZONE) 15  BURPEES  (YELLOW ZONE)   WOD: 4  ROUNDS FOR TOTAL REPS  1  MIN AT EACH STATION,  1  MIN REST AFTER EACH ROUND POWER SNATCH  (#75/55) ASSAULT BIKE CALS THRUSTERS

Jan 8th, 2017

Category: #CDR
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Monday – 1/9/2017

  Workout of the Day SKILL: HSPU PROGRESSION   WOD: OPEN WOD 15.4 AMRAP 8 HSPU & CLEANS  (#185/125) REP SCHEME OF…3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9, 24-9, 27-9, ETC…  

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