Happy Deload Week! We're in Week 4 of our October strength cycle — our rep scheme this week will be 12-10-8, ending at a moderate weight. Next week, we'll see a 1RM test of the power clean, overhead squat and bench press! Drink your water, keep your nutrition in check and make sure to get your Zzzzz's. Speaking of nutrition, keep an eye on our social media this week for a new series we're beginning called, "What does a coach eat in a day?" Can anyone guess who'll we'll be featuring first? :) If any of you have any ideas,

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We're in week 3 of 5 of our wave-loading cycle, with overhead squat and front squat on Monday, and cleans on Tuesday! We continued to talk last week about how to properly wave load and what it does for our strength gains. Coach Colin explained how wave loading is an effective way at peaking strength in a short period of time due to post-activation potentiation — meaning, the force exerted by a muscle is increased due to its previous contraction. Don't forget to carefully plan out your weights before you start our Strength sessions in order to reap the full

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This past week, we had a community challenge of "No Complaining." How did it go, CFD?? Did you find yourselves thinking twice before you complained about work, kids, stresses or the day-to-day grind? Complaining has a negative effect on productivity, morale, engagement and culture. It can be a hard cycle to break, but you'll feel so much lighter when you focus on positive conversations instead of negative ones! Great work to those who put in a bit of extra effort this week, inside AND outside the gym. Just as a reminder: Mark your calendars for 9 a.m. Saturday, Nov. 11

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How is everyone feeling after Cindy this week? :) We noticed quite a few members (myself included) having some lingering upper body soreness. That's normal after a workout like Cindy! Remember to get plenty of rest, drink your water, stretch every day, and keep moving. Delayed onset muscle soreness begins anywhere from 12 to 24 hours after a workout, and usually peaks between one and three days. Light, active recovery is key, and remember, rest is when muscles grow! It looks like some great programming coming up this week, I can't wait! Pistols, doubles, a heavy barbell ... it's almost

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A couple announcements this week, CFD! :) Mark your calendars for 9 a.m. Saturday, Nov. 11 (Veterans Day). CrossFit Develop will be hosting a community-wide workout — CFD members, friends, family and community members are invited to attend! We will be doing the memorial workout “Chad,” which is 1,000 weighted step-ups. This workout is best done TOGETHER, as a community, with friends by your side — it will be free and open to the public (you’ll just need to sign up online). Please have your family and friends use this link to sign up! (click here) Secondly, we announced a schedule

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The 2023 Milwaukee Fire Truck Pull was such a great time! Thank you to those who participated, and a BIG thank you to Reliant Fire Apparatus for being our sponsor. Our ladies team placed second and our mens team placed fourth — amazing work everyone, it was so much fun. :) We can't wait until next year! We started our week off on Monday with a big workout ("Stand Tall") to commemorate 9/11. It was inspiring to see so many people push a little bit harder in this WOD. We truly have the best community at CFD. We're so grateful

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What an amazing week, CFD! We started off with a tough Labor Day partner holiday WOD — thank you to all those who joined us! It was the perfect way to end our summer. A few of us tried out Coach Colin's cold plunge ice bath ... it was COLD, but totally worth it! I, for one, went into the workout already sore, but after the ice bath, I felt recovered the next day. Thank you for letting us test it out Colin! We have a meaningful, tough WOD coming up on Monday to commemorate 9/11. I’d challenge you to

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We hope you're having a relaxing, fun Labor Day weekend with your friends and family! Take this time to REST — you work hard day in and day out, you deserve it! Come join us at 9 a.m. Monday (Sept. 4) for a fun, tough, rewarding Labor Day workout. As always, friends and family are free at holiday WODs! If your friends/family are interested in joining us, we would love to meet them! Please have them sign up by clicking here. Coach Colin will be setting up his ice bath for anyone who wants to do a post-workout plunge, you

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It's always fun and rewarding to see ourselves and our friends get PR's during one-rep max week! Congratulations on all your hard work, CFD. We had some good conversations at the gym this week — if you didn't hit a PR on a lift or on a benchmark WOD, it's truly ok! It doesn't mean you're not progressing. Every day you show up and give your best effort is progress. Summer is coming to an end and a lot of us are feeling a bit worn out — vacations, the start of school, kids still home, work picking up, weekends

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We've reached one-rep max week! This is the final week of our 8-week Olympic lifting cycle — it's time to retest our snatch and clean and jerk. Maybe you'll get a PR this week, maybe you won't! Either way, be proud of the work you've put in. If you took away one or two technical improvements on your lifts, you're already winning! I asked our Barbell coach, Coach Colin, if he had any words of wisdom for one-rep max week. So here's your Easter egg, loyal blog readers! Lol. You get an extra tip. Coach Colin said he focuses on

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