We hope to see you all tomorrow morning at 9 a.m. for our annual Murph workout! This workout is always a bookend of our summers, and a really fun community event. Murph an intensely challenging CrossFit "Hero WOD" performed in honor of U.S. Navy SEAL Lieutenant Michael P. Murphy, who was killed in action in Afghanistan in 2005. It has become a global Memorial Day fitness tradition. Lt. Michael Murphy called this workout his "Body Armor." It was his favorite routine to keep him in peak physical condition. After he was posthumously awarded the Medal of Honor for his bravery

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Hopefully you all have checked your email or Wodify and read the good news! CFD has added 24/7 access for our members at no additional charge. We're continuously listening to what members say they would like, and we're excited to offer this added benefit to our CFD community. It's a super simple process to get set up. Please reach out to Chris or Kelly anytime if you have questions regarding 24/7 access. All the details should be in your Inbox! Official/set Open Gym times have been removed from our schedule and from Wodify. You now can do Open Gym whenever

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A new May Challenge begins this week! May's Challenge will be understanding how to pace and control effort over time. FTP (Functional Threshold Power) is the highest pace you can sustain for a long period of time without slowing down. Athletes will complete the Mayhem FTP Test twice (the baseline test will be May 5 and the final test will be May 29). On a 20-minute running clock, we will do max effort Echo bike, Assault bike or rower. (Please pick what is HARDEST for you.) Your score will be total calories. You'll then divide by 20 to find your

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The weather is getting nicer out and it's been amazing to feel the sun on our faces again! Tanner joined me Sunday morning for a track workout — it felt so good to be outside and put in some work! Murph Prep continues on Monday. :) Even if you don't plan on doing Murph (our Memorial Day workout), these bodyweight workouts are an amazing pathway toward improving your overall fitness. Calisthenics (or bodyweight training such as push-ups, pull-ups and air squats) offer comprehensive health benefits including improved functional strength, increased muscle endurance, enhanced flexibility, and better posture. It is highly adaptable

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Welcome to Week 1 of our Murph progression! Monday will introduce controlled pull ups, push ups and squat volume at half distance to begin building structural tolerance without excessive fatigue. Murph is at the end of May, and this week's volume is intentionally moderate. You should finish Monday's workout feeling worked but not wrecked. Protect your pull and grip by choosing a strict pull up number you can repeat for all 10 rounds without hitting failure. Let's have some fun with this! :) We have some really great workouts coming up this week. Don't forget to leave some time to

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Happy Easter, CFD! We hope you're enjoying this holiday weekend with your family and friends. Many of you will be coming back from Spring Break this week — we can't wait to see you in the gym again! The sooner you return to your workout routine, the easier the transition back will be. This week begins our 8-week Olympic lifting development cycle! This 8-week cycle is built to raise the technical ceiling of our Olympic lifting (the snatch and clean + jerk). The focus is simple: Move better, receive stronger, and build confidence under the bar. We are not chasing

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Happy Sunday, CFD! I wanted to take a quick moment and remind our members (old and new) of all the programming listed in Wodify. Use this to your full advantage! We all see our typical CrossFit programming in Wodify every day, but don't forget there is so much more! I will often pull a workout from one of the Sunday options, or from another track, when I come in on my own time. Early this morning, I did one of the three Sunday options listed in Wodify. (On a 40-minute clock, 2 mile run, AMRAP of the following ...) These

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