Tuesday 10.15.13

Oct 15th, 2013

Category: CrossFit CDR

Tuesday 10.15.13

Exciting News!!!


Please welcome our newest coach, Tracey Macdonald!!! You might know her as TMac or our beloved food coach. She is now CrossFit Level I Certified and she means business! You can look forward to see her in group classes soon!!

Mobility Class!

Wednesdays @ 6:00 a.m. will now be a ONE HOUR MOBILITY CLASS! This is a great opportunity to receive guided instruction of mobility for different muscle groups. You can then take this information and use it to help your mobility and recovery during the week!

Workout of the Day

Skill: Pull-up/dip complex

WOD: Up, then down…

  • 20 Box jumps
  • 20 Knees-to-elbow
  • 30 Double-unders
  • 30 Sit-ups (PVC)
  • 20 Wall balls
  • 20 Sumo deadlift high pull
  • 2 Rope climbs

Sign up for class here


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