We have one more week of Murph Prep before Memorial Day is here! We had a few people completing Murph at Open Gym this weekend — amazing work! Our annual holiday workout will be at 9 a.m. May 26. We'll be running one heat of Murph — the more people you're doing it alongside, the better. We'll then have a cookout from 10 a.m. to noon. (Kelly will be creating a sign-up for what you can bring.) Remember, family and friends work out for free at all holiday WODs! Bring in your partners, kids, neighbors and friends — Murph can

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Happy Mother’s Day to all of the strong women in our lives! We see it every day inside our gym – Mom Strength is a real thing. Thank you for all you do for your families and those who surround you. We hope we’re able to provide a space for you to connect, destress and become the best version of you! I've had a few people mention lately that they read the blog to get a feeling for the upcoming week's workouts, and that's great to hear! If there's anything else you'd like us to address or post on the

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Welcome to May-cember. :) The craziness of the holidays without the actual holidays — parents know! The end of the school year brings out all the activities, concerts, field trips, games and practices. We're also experiencing some illnesses going around our community, and no one wants to get sick during one of the busiest months of the year! If you're symptomatic, take some time to think about when it's best to move and when it's best to rest. Here are a few tips taken from an article by "The Smartest Coach in the Room" ... What to Do When You're

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Happy Easter, CFD! We hope you all are able to enjoy this holiday weekend with your family and friends. We are thankful for each and every member of our gym family! We are heading into week #5 of our current strength cycle. As the weights continue to get heavier, a few questions have popped up about the possibility of failing the 20-rep back squat. Please feel comfortable bailing out of a back squat before you attempt the 20-rep each week. If you have questions about how to bail, ask a coach anytime. If you fail the 20-rep, that's ok! If

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How are we feeling, CFD? The strength cycle is beginning to ramp up and you all are crushing the extra core work, too! It's really cool to see our community come together day in and day out — you truly are the best part of CrossFit. If your muscles are feeling sore, remember the pillars of recovery: Sleep, nutrition, hydration, active recovery and stress management. Listen to your body, it talks to you. :) Every week of this cycle, the back squat will be on Monday or Tuesday and the bench press will be on Thursday or Friday. We will

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Spring Break is here! If you're relaxing somewhere on a beach, we're very happy for you. :) ;) If you're relaxing somewhere here in beautiful Slinger, it's the perfect week to get your fitness on at CFD! Let's talk a bit about the new cycles (strength and gymnastics) we're starting this week. We're very excited for these! From March 24th to May 26th, we'll be doing a strength cycle called, "All the Reps." During this 10-week cycle, we will be performing a 20-rep back squat progression, a max rep bench press progression, and an Olympic lifting complex every week. 20

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