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Jul 10th, 2016

Category: #CDR
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Monday – 7/11/2016

  ANNOUNCEMENTS & REMINDERS: Gymnastics and Oly Classes are being replaced by Group Classes until Aug. 1st Friday, July 22nd: There will ONLY be AM classes (5, 6, 7, 8, 9 AM) due to the start of the CrossFit Games weekend Saturday, July 23rd & Sunday, July 24th: The box will be closed for the CrossFit […]

Jul 7th, 2016

Category: #CDR
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Friday – 7/8/2016

  If anyone would like to join Team CDR tomorrow for a swimming workout, they will be heading to the U of R pool after the 9AM class. Bring your suit! Workout of the Day WOD: IN HONOR OF THE FIRST INDIVIDUAL CROSSFIT GAMES WOD BEING ANNOUNCED, WE’RE DOING A 3 PERSON TEAM MURPH…IF YOU […]

Jul 6th, 2016

Category: #CDR
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Thursday – 7/7/2016

Workout of the Day WOD: MIN  0 – 10:5  BURPEES10  STEERING WHEEL SQUATS MIN  10 – 195  TTB10  HSPU MIN  20 – 295  MT. CLIMBERS 10  WB MIN  30 – 405  RUSSIAN PUSH-UPS 10  HOLLOW ROCKS

Jul 5th, 2016

Category: #CDR
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Wednesday – 7/6/2016

  Workout of the Day STRENGTH: BENCH PRESS 8  x  3  OTM 3  SETS WIDE 2  REGULAR 3  NARROW W/BANDS  (5-10 LB HEAVIER THAN LAST WEEK) TOP SET  8  REPS  (5LB HEAVIER THAN LAST WEEK) WOD: AMRAP  10 EVEN:  ASSAULT BIKE CAL RX’D 18/13,  SCALED 16/12,  HEALTH 14/10 ODD:  RX’D 8 MU,  SCALED C2B  16/12, HEALTH JUMPING C2B  14/10

Jul 4th, 2016

Category: #CDR
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Tuesday – 7/5/2016

We hope you all had a great and safe 4th of July! A big thanks to all of our members that came out for our 4th of July Hero WOD Hour…it was brutal! ANNOUNCEMENTS & REMINDERS: Gymnastics and Oly Classes are being replaced by Group Classes until Aug. 1st Friday, July 22nd: There will ONLY […]

Jun 29th, 2016

Category: #CDR
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Thursday – 6/30/2016

    Today is a designated rest day – your day off! Eat, hydrate, ROMWOD, recover, REST. If it’s not your rest day come on in for a brutal cardio WOD!

Jun 28th, 2016

Category: #CDR
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Wednesday – 6/29/2016

We will have sign-up sheets for Team CDR shirts for The Games at the box – deadline to order is Monday, July 4th! See below for pictures, days and individual prices, OR sign up to get all 3 shirts for $60!   FRIDAY: RED CDR SHIRT, $20.00 SATURDAY: RED CDR STRONG SHIRT W/TEAM AND MEMBERS’ NAMES ON […]

Jun 27th, 2016

Category: #CDR
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Tuesday – 6/28/2016

Workout of the Day GYMNASTICS: 20 x 3  SEC NEGATIVE HANDSTANDS  (USE SPOTTER IF NEEDED) 4 x 5  REPS STRICT C2B  (USE SPOTTER) 4 x 5  REPS STRUCT TTB 4 x 25  HOLLOW ROCK + ARCH ROCK WOD: 3  ROUNDS, REST  3  MIN BETWEEN ROUNDS 500M / 400M / 350M  ROW 50 / 40 / 30  CAL ASSAULT […]

Jun 26th, 2016

Category: #CDR
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Monday – 6/27/2016

    It’s going to be another ridiculously HOT week! Drink plenty of water and electrolytes all week to stay hydrated – before, during and after training! Workout of the Day STRENGTH: 1  RM SUMO DEADLIFT   WOD:4  RFT OF…30  BURPEES25  HANG SQUAT CLEANS  (#75/52/42)

Jun 24th, 2016

Category: #CDR
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Saturday – 6/25/2016

Workout of the Day WOD: SLEDDER’S PARADISE 600M  SLED PUSH FOR TIME, PUSH EACH OTHER. EVERY BREAK YOU TAKE DO… 25  PUSH-UPS 25  AIR SQUATS

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