Blog Archives
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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 […]

Feb 10th, 2019

Category: #CDR
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Monday 02/11/19

Feb 21st will be the announcement of the first 2019 OPEN WOD! We will be doing Open WODs on fridays in all classes.  CrossFit is all about the community, and our community is amazing. Thank you! So lets GO RED on fridays for 5 weeks to support all the athletes that train year around for […]

Jan 13th, 2019

Category: #CDR
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Nothing tastes as good as being lean feels. You can have RESULTS or EXCUSES, but you can’t have both.   We often times get stress in our life because we do not give ourselves permission to stop working. Stop working around the house or at your job. Let’s write down a schedule this week of […]

Jan 6th, 2019

Category: #CDR
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Monday January 7th

The holidays have come and gone and now its time to put your health back at the top of the “To Do” List. We are going to kick 2019 training off with some theme days.. Mondays-Classic Couplets Tuesdays-Tuesday 20’s are back!! Wednesdays-Hero WOD Thursdays-“Shred WOD’s”-Designed to work core and burn some unwanted fat. (this day […]

Dec 30th, 2018

Category: #CDR
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Monday 12/31/2019-New Years Week

Happy New Year!!! This week the focus is easing back into training. Enjoy some of your fitness outdoors if possible and do some nature bathing! Modified Schedule this week Monday-9am Only Tuesday-Closed Wednesday-Open Gym 5am,9am- Regular classes 4:30pm and 5:30pm bootcamp Thursday-Normal Friday-Normal   Monday, Dec-31-2018 New Years Eve WOD!   For TIme 31- Push […]

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 […]

Nov 25th, 2018

Category: #CDR
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Monday post thanksgiving 2018

We pray everyone had a wonderful time with family and friends. We will plan to ease back into training this week and end the week with a big team workout. MON-YAY WOD: “Power Diane” 21-15-9 HSPU or strict press DB 90/60 Power Cleans 135/95 TUES-YAY E5M x6 Rounds 30 DU 20 Burpees 10 Cleansters 95/65 […]

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 14th, 2018

Category: #CDR
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January 15-20, 2018

“Where grassroots meets greatness.” The 2018 CrossfFit Open is only a few weeks away and registration is officially live! If you’re new to CrossFit and CDR, The Open is a 5 week time frame where hundreds of thousands of people in the CF community complete a specific WOD each week (announced live on Thursday nights) for a […]

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