Veterans Day is upon us — thank you to all those who have served, and to those who continue to serve. We are grateful for the sacrifices you have made! We will be doing "Chad" on Monday during all of our classes. This workout is 1,000 weighted box step-ups — we will offer modifications for all fitness levels. Please join us! This workout was written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018, as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many

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Our November challenge begins Monday! Coach Kelly made a cool tracking board, which is now next to the scoreboard at the gym. Sign up and let's get to work! This challenge is a good one. :) Perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This adds up to 1,000 push-ups in November! A few reminders ... Good rep of a Push-Up: The chest touches the ground and the arms lock out with each rep. If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge! You do

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Sober October is coming to a close — for those who participated, let us know how it went. :) Did you take anything away from it, or was it a terrible idea? ;) Both answers are fair. We hope it may have helped some of you in one way or another. Personal growth is always the goal. Check back on our social media if you missed a couple members' personal experiences. Onto November's challenge soon ... any guesses what it will be? We wanted to extend a warm welcome to the new members who are joining our gym after Bring

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What an amazing week, CFD! Thank you so much for welcoming all of our friends and family during our very first Bring a Friend Week! It was incredible to see people try CrossFit for the first time. This week might have been their first steps into our doors, but hopefully it won't be their last — thank you for being a part of their journeys! We've been doing Mayhem for about 6 weeks now — let us know your thoughts on how the programming is going. Please let a coach know what you think about the switch. We're here to

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Hello, CFD! :) Let's get right into some details about our upcoming programming. This week, we're beginning a new gymnastics cycle with a focus on bar muscle ups! All skill levels will be accommodated. The first and last weeks are testing weeks, with 6 weeks of work in between. On Thursday, you'll see a baseline test of a 2:00 AMRAP for max reps of either bar muscle ups, kipping chest to bar pull-ups, kipping pull-ups or ring rows. We'll do the same test again at 8 weeks. In between, we'll get to work! Athletes should choose the most difficult level

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October is here, and it's time to put in some work! On Monday, we'll be doing an "Open Type" AMRAP workout, where the challenge is to maintain a continuous effort throughout rounds and reps. Tuesday will feature another cardio-focused workout aimed at pushing the pace, recovering, and maintaining intensity. Wednesday will be the highlight of the week with two intense 3-round workouts. The first workout will involve light bar/high box jumps, while the second will include low box jumps and moderate to heavy barbell. Thursday's workout will consist of a tough 5-set gymnastic challenge, pushing athletes to deliver consistent performances.

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What a beautiful week, CFD! Great work pushing yourselves through some physical and mental grinds. Please continue to let the coaches know what you think of our new programming. We are here for you! This past week, we announced Bring a Friend Week. During the week of October 14-19, our members can bring a friend (or several friends!) to try out our classes for a week. It’s free! Maybe it’s a family member, a spouse, a neighbor, a friend, or an acquaintance who has shown curiosity about CrossFit. It could be someone you think would love our community or our

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We have a great week of programming ahead, CFD! This week, we will be doing the workouts the athletes did at this past summer's CrossFit Games. Of course, we'll have options and modifications for all! On Monday, there will be a challenging chipper workout that will test your endurance and strategic planning. Tuesday's workout, "Firestorm," will require you to maintain high intensity throughout 3 quick rounds. Wednesday's workout consists of a 5-round triplet with various exercises to challenge your pacing and endurance. On Thursday, there's a tough shoulder workout called Push-Pull 2.0. Friday will start with a mile run followed

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Happy Sunday, CFD! What a beautiful weekend. We hope you have been out enjoying the sunshine with your family and friends! We're heading into one-rep testing this week on the deadlift and back squat. Deadlift will be on Monday and back squat will be on Wednesday. Last week was deload week — please do not feel pressured to jump into a one-rep max if your body isn't feeling it. This can be approached as a heavy single instead of a one-rep max. The difference between a heavy single and a one-rep max is that a heavy single is a successful

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How did the first week of our new programming go, CFD? Please talk to us and let us know your thoughts. :) We are here for you! As with any change, there will be an adjustment period, but we truly feel this will be a great shift for CFD moving forward! I wanted to touch quickly on the programming you'll see in Wodify on Sundays. There will be two workout options that you can view and choose to complete at Open Gym. I think this is perfect for those who might want to get a Sunday morning workout in, but

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