Happy Monday Athletes! There have been so many new faces at the gym lately, which is so exciting! We all remember what it was like to be the new face at the gym… make sure you take time to make the new members feel welcome by introducing yourself 🙂 Look for some new and returning challenges in our training program this week, including 18.2 and "Red Light, Green Light." Six weeks down for our 5/3/1 Strength Cycle, so make sure we continue to stick to those percentages and add the necessary weight. TRUST THE PROCESS, I can't wait to see

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Happy Monday, everyone!   This week I'd like present a challenge to all who read this blog.  I'd like you to take a moment to think of an athlete at CFD that you really admire.  What is it about this person that sets them apart?  Attitude, work ethic, drive and determination... whatever it is, the challenge is to bring more of whatever that attribute is to your daily life in and out of the gym.  See how making mindful adjustments can impact your day, and those around you.  AND... if you feel so inclined, tell that person what it is you

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Hey all this is Chris and I wanted to let all of you know that I am very excited to say that Coach Heidi will be starting to help out with this blog post!  Starting next week, she will be adding to this as she takes on a bigger role at CFD as our Gym Manager.  We are so happy to have he on board!  Thank you Heidi!  You're gonna do great!This week we are starting the actual build of the strength cycle.  Weights will feel light but that's a good thing.  They should!  Remember we will build from here. 

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We will host Four-tified this coming Saturday May 7th.  If you don't have plans you should swing by and watch some of the excitement.  We also have a number of CFD athletes competing you can come by and cheer on. As we say goodbye to April and hello to May, Memorial Day is on the horizon.  As such, maybe you’re planning to do the Murph Hero Workout at the end of the month. Maybe you aren’t. Maybe you aren’t even sure what Murph is. Either way, there’s a lesson to be learned over the next four weeks as we build up

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Last week of April!  We'll be ending with a bang like always!!!  We have a lot of just good plain solid work this week as we get ready for our next cycle....  STRENGTH!!!But first, let's take a quick at what we've accomplished throughout this cycle... What a month April was! Our main focus was building to the Oly 1-Rep re-tests. The tail end of the Oly Cycle saw some heavy complexes AND some barbell heavy workouts and Benchmarks that highlighted all the Oly Work we have been practicing! The end of the month finished off with some HUGE highlights, the main

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1RM week is here!  1RM week is here!!!That's right.  We are at the end of our Olympic weightlifting cycle.  Time to test all the work that you have been putting in.  Like you've heard us say many times now at the Box, we can't pick when and where you PR.  There are far too many factors that play into that like diet, rest, recovery, etc... we can however, provide you with a path to success.  We can help lay the foundation with good programming and mechanics.  We can provide you an awesome atmosphere and a superb support system.  That's exactly what

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We are almost at the end of our Olympic weightlifting cycle.  As such, this week is de-load week.  It's just a good solid week of workouts.  Nothing fancy, just an honest week of work.  I for one can't wait!!! We we finally see a glimpse of Spring it's gonna be all about Four-tified!  Keep your eyes peeled for how you can help out and be part of the action.  You're not gonna want to sit on the bench for this one!!! Without further ado, Let's go get it CFD!!! March/April Olympic Lifting Cycle WEEK 7 (4/11)  De-Load WEEK 8 (4/18)  Heavy 1-Rep

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I want to first of all say thank you to everyone who participated in the Fit for Kids event!  Together we were able to raise over $700 for this critical work in our community.  Was it a hard workout...?  Yes!  What a great representation of what these kids go through.  A glimpse is all, but hopefully it caused a moment of pause for all that participated.  I know it did for me.  Thank you from the bottom of our heart!Regarding programming, it's a fairly cut and dried week this week all.  Another solid week of work for all!  Oh... if you're

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