Blog Archives

Feb 12th, 2017

Category: #CDR
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Monday – 2/13/2017

ANNOUNCEMENTS & REMINDERS: Open Prep w/Coach Daniel: Feb. 18th from 10AM-2PM, Feb. 19th from 8AM-12PM. If you are an athlete whom is super serious about The Open and wants to do their best during the 5 weeks, this Open Prep camp is for you! Coach Daniel will help athletes focus on movement efficiency, retesting of WODS/skills, strategizing, while […]

Feb 10th, 2017

Category: #CDR
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Saturday – 2/11/2017

Workout of the Day 7AM & 9AM CLASS WOD: EMOM  20 MIN 1:  1  ROUND OF “CINDY” MIN 2:  5  DB DEADLIFTS  +  5 DB HANG SQUAT CLEANS  +  5 DB PUSH PRESS  (#50/35) MIN 3:  1  ROUND OF “CINDY” MIN 4:  5  DB DL  +  5 DB HSC  +  5 DB PP MIN 5: […]

Feb 9th, 2017

Category: #CDR
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Friday – 2/10/2017

Workout of the Day STRENGTH: E4MIN  x  4  ROUNDS 5  SQUAT CLEAN CLUSTER JERKS  (ADD WEIGHT EACH ROUND)   WOD: TEAMS OF 2, FOR TIME… 4K  ROW WHILE COMPLETING MOVEMENTS BELOW   (ONE ROWS, ONE WORKS ON MOVEMENT, SWITCH WHENEVER. CAN DO MOVEMENTS IN ANY ORDER, MUST FINISH REPS BEFORE MOVING ON TO NEXT MOVEMENT) […]

Feb 8th, 2017

Category: #CDR
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Thursday – 2/9/2017

Workout of the Day SKILL: KIPPING & BUTTERFLY PULL UPS, MUSCLE UPS   WOD: 4  ROUNDS FOR TOTAL REPS, :30 AT EACH STATION… ASSAULT BIKE PUSH UPS BOX JUMP OVERS  (24″/20″) PUSH UPS ASSAULT BIKE REST

Feb 7th, 2017

Category: #CDR
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Wednesday – 2/8/2017

  Wellness Wednesday OHHH ripped and torn hands! We never forget our first time ripping, but after that we NEVER EVER want to again, even though it’s inevitable and happens at the most inopportune time (right before The Open or a comp, a big event where you’ll be shaking hands, etc.). With The Open a mere 2 […]

Feb 6th, 2017

Category: #CDR
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Tuesday – 2/7/2017

  A HUGE thank you to Stephanie and Larry Houston for opening their home to host the CDR Super Bowl Party!    Workout of the Day WOD: 3  RFT 100  DU 20  STRICT HSPU 10  MUS

Feb 5th, 2017

Category: #CDR
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Monday – 2/6/2017

ANNOUNCEMENTS & REMINDERS: We are going to place another order for CDR hoodies – today is your last chance to order! If you can’t make it to class to order, send an email by the end of the day to info@crossfitcdr.com, with the size and color you want (red w/black writing, black w/white or pink writing). Open […]

Feb 2nd, 2017

Category: #CDR
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Friday – 2/3/2017

Workout of the Day STRENGTH: 3  WORKING SETS OF… 5  PC + JERK (TNG)  FIRST SET AT LEAST 65% OF 1RM   WOD: TEAMS OF 2…YOU GO, I GO… FOR TIME, 5  ROUNDS EACH… 15/12  CAL ASSAULT BIKE   4 ROUNDS EACH… 15  WB  (#30/20)   3 ROUNDS EACH… 20  KBS  (#70/53)   2  ROUNDS […]

Feb 1st, 2017

Category: #CDR
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Thursday – 2/2/2017

  Workout of the Day SKILL: MUSCLE UP / PULL UP DEVELOPMENT   WOD: 5RFT… 200M  RUN 10  RING DIPS 20  OVERHEAD WALKING LUNGES (#45/35/25 PLATE)

Jan 31st, 2017

Category: #CDR
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Wednesday – 2/1/2017

Wellness Wednesday Did you know that heart disease is the biggest killer of men and women in the United States? February is Heart Awareness Month – keep loving yourself and your heart by staying on track with your training and making healthy choices with your food, as these are two of the biggest factors that […]

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