3 YEARS!  No really... 3 YEARS OF CHANGING PEOPLES LIVES!!!  Wow.  Just WOW!  On the 23rd of this week we will have been in business for 3 years and all we can say is WOW!  Thank you to everyone who has believed in us and helped us along the way.  To all of the great people we have met throughout the years.  Keep being awesome!  We are truly humbled by what we have learned, what we have been able to do, and what support we have gotten along the way.  YOU ALL are what makes CFD great! Regarding the programming

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It's a very straight forward week this week.  We start the week strong with an NCFit original "RIPCORD", we have a good solid day of work on Tuesday then what might be the WOD of the week on Wednesday.  The only day that might be more fun this week is Thursday... or Friday... or maybe Saturday... awww heck!  I guess what I'm trying to say is that the programming looks great this week!!  There's a lot of fun and a lot of work.  If you're up for a real challenge, please bring you weighted vest in on Saturday for the

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Murph... well... that escalated quickly.  lol!  It was a great day with some awesome accomplishments by many of our members.  If you weren't able to join us, you certainly need to for next year.  A big thank you to everyone who made it out.  You all did awesome, and it was truly a great day and we're proud of all of you.  As the soreness fades, please always remember what that workout means and what people and families have given for the freedoms we all have.  We are ever grateful.  Thank you. This week's programming looks like a ton of

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We continue to go long for two times per week but as we roll into June our shift will gradually turn more into shorter sprints and strength.  Towards the end of the month, we will be building into a 1RM for BSQT, Deadlift, and Strict press.  This is so we will have accurate number to base our strength cycle off of in the month of July.  You read that right.  Heavy weights are just around the corner once again! ? Oh, don't you cardio buffs worry though... we will still have plenty of crowd favorites for you as well.  Little

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WOW!  Just WOW!  What a great weekend!  Four-tified was an absolute blast!  We loved hosting all of the amazing athletes.  Hopefully you were able to swing on in and watch some of the competition.  Everything ran smoothly, and we just can't say thank you enough to everyone who helped make this event possible.  We truly do have the best community!  Thank you all!!! That's it.  I'm truly at a loss for the right words to describe how happy I am with the event and how it ran.  I'm gonna say it one more time.... THANK YOU ALL!!! Results of FOUR-TIFIED RX

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We continue to go long this week...  There are a number of longer WOD's to get our heartrates high and all I know for sure is, whether or not you enjoy these type of workouts, they are good for us all!   That's it.  Short and sweet this week as we look forward to hosting Four-tified this coming weekend.  Please plan accordingly, the Friday 5:30PM class is cancelled and all classes are cancelled on Saturday 5/22 for Four-tified.  Come on out and cheer on all the athletes! Let's make it a great week CFD!!!! PS - Murph is only 15 days

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For those of you who were at the gym on Thursday of this last week you know the special kind of painful pleasure that can come from a long workout.  We have been working on our Olympic weightlifting and bar cycling over the last few weeks.  Now our focus is going to shift to improving our cardio game.  You all can expect a nice long workout (20min +) one to two days per week for the next two months roughly.  This will help build our engines and get us ready for summer.  Coming up this week is a crowd favorite

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Lots of our members have been doing or are becoming interested in competitions lately so I thought I'd write a bit about my experiences and how to make sure you are prepared.First of all, we should address the "why" behind competing in CF.  I feel like most everyone would benefit from going to one of these competitions in one way or another.  Be that as a spectator or a competitor.  There is just something about surrounding yourself with likeminded individuals.  Getting out of your comfort zone and being part of all the people pushing their limits.  I highly recommend the

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Straight forward week this week.  You will notice that we are taking more of a concerted effort on upping our cardo game.  Also, there will be more and more pushing and pulling as we get ready for Murph.  Programming looks good and the weather must be getting warmer soon!  Fingers crossed! Good luck to all athletes competing at Fesivus this weekend.  Leave it all out on the floor! Let's get it CFD! PS - Murph is only 38 days away... ? Announcements: Four-tified Block off your calendar for May 22nd.  CFD will be hosting its first external competition! You don't

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Woah!  If we never did "Run it Back" again it would likely be too soon!  Just kidding, but really last week was a doozie when it comes to the amount of work we did.  We are in a pure training phase and I for one love it.  Workouts are challenging and I can really feel the needle moving as we move through Spring and into Summer.  Please make sure to pay attention to your body and give it the rest and fuel that it deserves.  You ask a lot of it day in and out.  Protect your health because health

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