Well, we finally made it! The first full week of 2023 is upon us. We hope you all had a great time off and were able to relax and recharge a bit with family and friends. As we settle back into the groove let’s start the year off with a Oly cycle! Yupp! That’s right. This week is the start to our new Olympic Weightlifting and barbell cycle. This is sure to get us ready for whatever get thrown our way during The Open this year.
One last thing before I let you all go, let’s do some comparing to past data! Below is our year in review! This compares CFD’s performance in 2021 to 2022.
In 2022 there were a total of 9.9k classes attended. This is up from the 9.2k in 2021.
Something that really shocked me… we had a total of 792 PR’s this year, compared 518 PR’s in 2021, 353 in 2020, and just 94 in 2019! This is just incredible! If you all keep improving the way you are, we will need to buy more weight ?!.
Speaking of… you moved a total of 504.7k lbs this year! This far out paces the 71.2k lbs moved in 2021 as well as the 62.6k lbs in 2020 and only 14.8k in 2019! Another huge increase!
Our most performed lift changed this year from back squat to bench press (16.84% of the time). Which likely lead to it being the most PR’ed lift as well.
Oh! Lastly, you guys have really taken the ‘never miss a Monday’ saying to heart once again this year. In the past if was always Tuesdays but now let’s keep starting the week off strong. Keep logging your scores CFD! We don’t mention it often, but we as your coaches are constantly monitoring, analyzing, adjusting, and improving. We use the data that you enter to move our entire community forward. This is all to provide you with the best possible experience and results. Help us help you. Please keep entering your scores into Wodify! Let’s continue to ALL get better together.
What you all accomplished in 2022 is nothing short of amazing! Best part is… we’re not stopping there. Come on 2023 let’s see what you have in store for us!
Oly Cycle (1/2-2/19)
- Week 1 (1/2-1/8)
- 10-8-6-10-8-6 Hang Power Clean
- Hang Power Snatch Skill/ Position
- 8-8-8-8 Deadlift
- Overhead Squat
- Week 2 (1/9-1/15)
- 10-8-6-10-8-6 Hang Power Snatch
- Hang Power Clean + Jerk Skill/ Position
- 8-8-8-8 Deadlift
- Back Squat
- Week 3 (1/16-1/22)
- 8-6-4-8-6-4 Power Clean
- Power Snatch Skill/ Position
- 6-6-6-6 Deadlift
- Front Squat
- Week 4 (1/23-1/29)
- 8-6-4-8-6-4 Power Snatch
- Power Clean Skill/ Position
- 6-6-6-6 Deadlift
- Overhead Squat
- Week 5 (1/30-2/5)
- TNG Power Clean + Jerk
- TNG Power Snatch
- 4-4-4-4 Deadlift
- Back Squat
- Week 6 (2/6-2/12)
- 1 Rep Power Clean
- Power Snatch Skill/ Position
- 4-4-4-4 Deadlift
- Front Squat
- Week 7 (2/13-2/19)
- 1 Rep Power Snatch
- Deload for CF Open
Let’s start this year out strong CFD!!!
Announcements:
Holiday Lifestyle Challange Winners
Coming soon… calculating the results… ?
6-Week Challange
If you know of anyone that would be interested in joining our 6-week challenge at CFD please send them our way! The challenge will run from Sunday January 8th until Thursday February 16th . Classes will be every Suday from 7-8am and Tuesday/Thursdays from noon-1pm. This is for women who want to make a positive change in their lives but don’t know where to start. Let us help you along taking the first steps on your fitness journey. You can sign up through our online sales portal.
The Open
The CrossFit Open will be held this year from February 16th through March 6th. We will split up into teams and have the time of our lives once again. For now, all you need to do is mark your calendars and be ready for a fun time!
Four-tified
This years event will be held on May 6th. Make sure to block off your calendar. You’re sure to not want to miss this event!
Tough Mudder
We will run the Tough Mudder as a CFD team on May 13th. If you want to be on a team, simply bring $90 cash to CFD and let a Coach know. We’ll email you the registration link. This will be an awesome community event and we’re really looking forward to it!
Here are the lifts of the week:
Monday – Hang Power Clean
Tuesday – OHS
Wednesday – Deadlift
Thursday – METCON
Friday – Snatch
Saturday – METCON
Sunday – Open Gym
