Workout of the Day

Aug 13

Tuesday, 8/14/12

Julie P doing a sled push WOD in the Home Depot parking lot! 

We love getting visits and feedback from traveling CrossFitters. Every one of our members helps to create the community spirit of CDR. When we get positive feedback, we want to share it and thank you for helping make this such a great box.

Rachel and Calvin,

Thank you so much for letting me wod at your awesome place.  You all showed me a lot and gave me info on things I really need to work on.  As someone who travels every week for a living, I thank you.  It is nice to be able to crossfit where ever I travel too and meet so many wonderful people.  I have been to many box’s this past year and none of them come close to what you guys do- I mean this as a compliment, you have a great facility and one I will recommend to anyone heading this way.

Take care,

David

WORKOUT OF THE DAY

75 kettlebell swings
40 toes to bar
20 wall ball
50’ bear crawl
75 double unders
40 box jumps
20 cal row
25 pushups

Aug 12

Monday, 8/13/12

Do you have a body composition goal?

If so, don’t miss out on this opportunity to learn your body fat percentage! 32 CDR members participated in testing today. There are still spots open for Monday. The cost is $75 (charged to your account) for before and after testing. After testing will take place on September 21 and 22. 

WELCOME TO COACH FRITZ!

Coach Fritz is here, fresh from his Chicago to So Cal road trip! He is anxious to meet all of our CDR members! Get in to the box and introduce yourself. Rumor has it that the penalty for not introducing yourself to a new coach is 20 burpees! 

FIRST DAY OF THE GOOD FIGHT CHALLENGE

August 13th marks the first day of the 6-week Good Fight Challenge. We have 45 members committing to Structured Paleo, consistent WODs and rest/ recovery. Show them your support - cheer them on and hold them accountable! We can’t wait to see their results!

WORKOUT OF THE DAY

Strength - 5X1, 1 powerclean + 3 front squats

WOD

AMRAP 10 minutes

Aug 10

Saturday, 8/11/12

GOOD FIGHT CHALLENGERS

We have 42 people starting the Good Fight Challenge on Monday. This group is enthusiastic and determined! With 6-weeks of Structured Paleo, consistent WODs and focused rest and recovery, their results are going to be worth every bit of effort they commit to the process. 

Reminders for our Challengers - We are meeting at 11:15 tomorrow (Saturday) to go over the basics and how to do photo food logging. If you completed the BOY Challenge or Home Run Challenge, you don’t need to attend - but you are welcome, of course! Bring your handouts with you!

It is not too late to sign up for Body Fat Testing. There are a few spots available on Sunday and more available on Monday. The cost for non-challenge participants is $75 for both the before and after test (your account will be billed). Challengers need to arrive 15 minutes early so we can take “before” photos. Email tamera@crossfitcdr.com to sign up or put your name on the schedule in the box.

Everyone participating in body fat testing - Don’t eat 2 hours prior to testing. Bring a swimsuit and towel. 

WORKOUT OF THE DAY

10 minute AMRAP of…

Partner WOD

*partner A works for 1st 30 seconds and partner B works for next 30 seconds, every minute.*

Aug 09

Friday, 8/9/12

THE GOOD FIGHT

Time to sign up for the Good Fight WOD on September 22nd! Sign ups are on the whiteboard. If you don’t have a partner in mind, talk to a coach and they will match you up. Teams will be assigned to the appropriate skill level division. We’ll be fighting the good fight on behalf of an awesome cause! All proceeds raised with be donated to Loma Linda Children’s Hospital to benefit families experiencing financial hardship due to their child’s illness. 

We’ll have music, food for purchase from Hunde Haus, a talk from SFH representatives and a silent auction. Invite your friends and family! More details to come soon!

WORKOUT OF THE DAY

Team WOD
12 wall balls
9 push ups
6 med ball power cleans

Aug 08

Thursday, 8/9/12

THE GOOD FIGHT

We are excited to announce that we are partnering with Loma Linda Children’s Hospital for the Good Fight Fundraising WOD on Saturday, September 22nd. We decided to use this year’s fundraising WOD to benefit a local cause. The money we raise will be available as small grants to families that are seeking medical care at LLCH for a seriously ill child. Often, families caring for an ill child suffer grave economic consequences - missed time from work, travel expenses, child care for the other children in the home when the parents are at the hospital, etc. We would like to use our CDR community strength to help lighten the burden. We are extremely pleased that the money raised will benefit children and their families. 

You will see announcements coming soon regarding the WOD and silent auction event. If you would like to volunteer for the event, contribute to the silent auction, or know someone that might be interested in contributing, please email tamera@crossfitcdr.com. 

WORKOUT OF THE DAY

Strength: 10x2 back squat, on the minute (90% of 3 rep max)

AMRAP 8 minutes of…
10 hang snatch
15 dips
20 box jumps

Aug 07

Wednesday, 8/8/12

Last day of the CDR Kids summer session!

We had so much fun with our CDR Kids this summer, we couldn’t stand the thought of waiting until next summer to do it again. Soooo…

CDR Kids starts September! 

This will be a month-to-month program with classes on Wednesdays, 4:30-5:15pm, for kids ages 7-12 (for younger kids, check with Calvin or Rachel). The cost is $60 per month, per child. You’ll be able to cancel by the 25th for the next month as needed to accommodate other activities and commitments. 

CDR Networking Meeting


On Wednesday, August 15th, 11:30-1:30, we’ll be hosting our first CDR Networking Meeting. If you offer a service, make a product, or sell something, we want to know about it. We’ve noticed that many CDR members like to do business with other members. So let’s get together and make some connections. This is a great way to get to know members that you don’t normally see during your class time. Email tamera@crossfitcdr.com to sign up!

WORKOUT OF THE DAY

As many laps as possible of… Big Bob!

Push to the hydrant and back, add 3 plates, and repeat. 

The goal is to accumulate the greatest weight in 15 minutes. 

Aug 06

[video]

Aug 05

Monday, 8/6/12
The couple that WODs together, stays together.
Happy 7th Anniversary to Calvin and Rachel! 
WORKOUT OF THE DAY
In honor of Calvin and Rachel’s Anniversary…
"Seven"
Team WOD, 7 rounds
handstand pushupsthrusterknees to elbowdeadlift (225/ 135)burpees kettlebell swings (70/53)pull ups
**Reminder - CDR Kids will be Monday and Tuesday this week, 10:14-11am**

Monday, 8/6/12

The couple that WODs together, stays together.

Happy 7th Anniversary to Calvin and Rachel! 

WORKOUT OF THE DAY

In honor of Calvin and Rachel’s Anniversary…

"Seven"

Team WOD, 7 rounds


handstand pushups
thruster
knees to elbow
deadlift (225/ 135)
burpees 
kettlebell swings (70/53)
pull ups

**Reminder - CDR Kids will be Monday and Tuesday this week, 10:14-11am**

Aug 03

[video]

Aug 02

Friday, 8/3/12
Sign up for email notifications! On the home page of our website, at the bottom, there is a space for you to enter your email address and “subscribe.” Do that today!
We have so many events and exciting announcements - too many to put on the whiteboard and too many to post on Facebook! By subscribing, you won’t miss any of the news! We use our blog posts to provide information that we think is valuable to our members. But who remembers to check the blog everyday? Or maybe you only check the blog on days you plan to WOD. By subscribing, the info will be delivered straight to your inbox. Easy!
WORKOUT OF THE DAY
Partner WOD
4 rounds each for time…
5 handstand push ups
10 knees to elbow
15 pull ups
200m run
Partner A completes a round while Partner B rests

Friday, 8/3/12

Sign up for email notifications! On the home page of our website, at the bottom, there is a space for you to enter your email address and “subscribe.” Do that today!


We have so many events and exciting announcements - too many to put on the whiteboard and too many to post on Facebook! By subscribing, you won’t miss any of the news! We use our blog posts to provide information that we think is valuable to our members. But who remembers to check the blog everyday? Or maybe you only check the blog on days you plan to WOD. By subscribing, the info will be delivered straight to your inbox. Easy!

WORKOUT OF THE DAY

Partner WOD

4 rounds each for time…

Partner A completes a round while Partner B rests