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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 […]

Jan 20th, 2019

Category: #CDR
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Monday 01/21/2019

  Monday, Jan-21-2019 Martin Luther King Day Buliding Threshold Tolerance 10RM -Back Squat WOD: 21-15-9 DB Clean and Jerks 35/25 Strict Pullups GHD Sit ups   Tuesday, Jan-22-2019 Hip Flexor Stretch/Activation Tuesday 20’s 65% BS +10-15lbs from last week Skill:Mu transitions Plus Dip Strength Work 5×6 reps HAP AMRAP 5 min 10-OHS 95/65 10-Single Leg […]

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 […]

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 31st, 2017

Category: #CDR
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January 1-6, 2018

Be safe celebrating tonight and Happy New Year! What a better way to kick of day 1 of 2018 off than by getting your first day of training in for the year!   Workout of the Day MON – 1/1 SHRED FEST EMOM30,  CLASS PICKS MOVEMENTS   TUES – 1/2 15 – 12 – 9 C2B […]

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 20th, 2017

Category: #CDR
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August 21-25, 2017

Nutrition and fueling/refueling your body properly are always HUGE topics in the CrossFit world and in our box. If you’re on social media you’ve probably come across your favorite athletes talking about their food/nutrition and see the names of various diets/nutrition lifestyle plans – paleo, zone, flexible dieting/IIFYM, vegan, Renaissance Periodization (RP Strength), Working Against Gravity […]

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 […]

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