Thanksgiving and Christmas have passed, New Year’s Eve is on its way! What choices are you making each day to get back on track after the holidays? Remember, fitness and progress is never lost after enjoying a couple days with your family. Where most people get in trouble is the after effects and a slippery slope in unhealthy habits. Getting in fewer workouts, slacking on protein, Christmas cookies for breakfast, leftovers for days, and drinking anything but water. We get it, we’ve all been there! Don’t overcomplicate things — exercise and nutrition is the answer, there are no shortcuts. You

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Merry Christmas, CFD! We're nearing the end of 2024, what a year! This year marks CFD's 6th year in business — we are so thankful for each and every one of you! Take some time to reflect this week on what went well this past year, and what could be better in 2025 — inside the gym, but most importantly, outside of our four walls. :) Be proud of what you've accomplished. Think about the thing that makes you the most uncomfortable — that is your biggest opportunity for growth. As always, the team of coaches are here for you

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We have just one more full week until Christmas! With the holidays coming up, please be sure to take some time to make yourself a priority — the week leading up to Christmas can be stressful in many ways. It's easy to let your nutrition slide during all the family get-togethers and holiday parties. Prioritize exercise, water, protein and sleep. Start your days with a workout and a nutritious breakfast — if you commit to those two habits consistently, you're winning. :) Thank you for your continued support in promoting our 3rd annual 6 Week Challenge! Let your friends know

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We hope you all had a great weekend, CFD! The month of December can be challenging for us in so many ways — the hustle and busyness of the holidays tends to take over pretty quickly. Any other parents hanging on by a thread? ;) Remember our current monthly challenge — take a moment for yourself every day. Maybe it's a workout, a walk, a talk with a friend, or a cup of coffee alone in the morning before anyone else needs you. Taking some time to reset is an important part in facing every day with a positive and

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Amazing work on your one rep maxes last week, CFD! All the work you put in through the past couple of months paid off — we saw so many PRs coming through. If you didn't retest your lifts or hit a new one rep, let's keep working hard! The training in between is the fun part. :) Thank you to those of you who started out your Thanksgiving day with our CFD family! It's always the best feeling to come together and work out as a community. How are your quads feeling after those lunges? ;) What a great grind!

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It's one rep max week! We've reached the final week of our current strength cycle. On Monday, Tuesday and Wednesday, we'll be testing our one reps in back squat, push jerk and deadlift. You know the drill! ;) Make sure your body is getting enough rest and proper nutrition. Hydrate. Warm up and stretch. If your body isn't feeling a one rep, don't force it. Remember, you all have worked extra hard the last couple of months — there's a great chance you're ready to chase that PR. :) Can you believe Thanksgiving is already here? Please invite your family

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What a great week, CFD! We simply have the BEST community. Thank you to those who joined us for Monday's Veterans Day workout, "Chad." It was great to see so many people push through the WOD together. Thank you for all your red and blue school spirit this week, too! The Slinger High School football team is headed to the state championship game in Madison this Friday — keep the energy going! A special shout out to CFD member Tanya's son, Connor, who is a senior on the football team. Best of luck boys! Our CFD apparel store is currently

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Veterans Day is upon us — thank you to all those who have served, and to those who continue to serve. We are grateful for the sacrifices you have made! We will be doing "Chad" on Monday during all of our classes. This workout is 1,000 weighted box step-ups — we will offer modifications for all fitness levels. Please join us! This workout was written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018, as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many

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Our November challenge begins Monday! Coach Kelly made a cool tracking board, which is now next to the scoreboard at the gym. Sign up and let's get to work! This challenge is a good one. :) Perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This adds up to 1,000 push-ups in November! A few reminders ... Good rep of a Push-Up: The chest touches the ground and the arms lock out with each rep. If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge! You do

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Sober October is coming to a close — for those who participated, let us know how it went. :) Did you take anything away from it, or was it a terrible idea? ;) Both answers are fair. We hope it may have helped some of you in one way or another. Personal growth is always the goal. Check back on our social media if you missed a couple members' personal experiences. Onto November's challenge soon ... any guesses what it will be? We wanted to extend a warm welcome to the new members who are joining our gym after Bring

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