Tuesday 2.18.14

Feb 18th, 2014

Category: CDR Community

Tuesday 2.18.14

Are you ready to take your skills to the next level?

As we gear up for the 2014 CrossFit Games season, both our team and open athletes are putting in a lot of time, effort, and work into perfecting their skills and increasing their strength for the open and regional wods. Our competition prep class is geared towards those athletes who want to take their game to the next level, and are ready and willing to put in more time and work beyond that of group class. This class is for anyone that has a desire to compete or just wants to become a stronger and more efficient CrossFit athlete. Athletes who follow the competition prep programming are expected to complete at least 80% of the work , which is equivalent to about 2-3 hours of training a day, 5-6 days a week . In order to reach that next level, more time and effort needs to be devoted to developing gymnastic and olympic lifting skills as well as increasing muscular endurance. These athletes do not always receive as much coaching as they would in group class, however, they are very motivated and continue to do work even without a lot of time and attention from our coaching staff. Group class is a great way to get fit, get stronger, and improve in your overall CrossFit skills, however, more volume is needed to become a competitor. If anyone is interested, and is willing to devote more time and hard work into their CrossFit, please talk with a coach about following the Competition Prep programming. Remember, this is for anyone who has the DESIRE and DRIVE to reach a higher level of CrossFit!

Schedule Updates

  • CDR Kids cancelled: We would like parents to commit a group of at least 10 children to participate in CDR Kids  twice a week (Tuesdays and Thursdays). We want to make this class fun and exciting, and it is difficult to play games or get the kids involved when only 2-3 show up for class. We want to make this a good experience for your children and for our coaches whose availability is already limited.  So please, if you are still interested in CDR Kids, sign up your child on the white board!
  • Oly Lifting Class cancelled: Due to its small size, the Oly Lifting class is suspended until further notice. If you are interested in committing to Oly Lifting at least 2 days a week, please write your name up on the white board. We would really like your commitment because when only a few people show up versus a large number for group class, the extra coach is greatly needed to help out with the high demands of group class. However, if you are still interested in putting in some extra work and improving your snatch and clean and jerk, please sign up! 

Workout of the Day

Skill: Free Standing HS Hold


OTM 5 minutes: HSPU


5 Pull-ups

10 Squat Cleans #115/75

20 Burpees to 1′ Target

Sign up for class here! 


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