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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Hey all! Last week was a big week with some serious benchmark workouts inside of it.  This week will be similar.  We have several workouts that look simple on the surface but are sure to make you dig deep and get after it.  I for one can't wait!!! Friendly reminder to please keep it quite while chalk talk is going on.  This goes for just socializing or while doing the finisher.  Don't get us wrong, we love that people want to hang around and chat. We just need to make sure that the next class is able to hear the

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Hello all!  Well Spring has certainly sprung, and we will continue to turn up the heat as we move into the summer months.  As we move from March to April we will continue to focus on squatting and Olympic weightlifting.  In March the loads were light so we could focus on dialing in the technique.  However, they will start to build as we move through April.  Like spring flowers blooming I can smell some PR's coming! ? One question that came up last week was "are we to use the standards from The Open for movements or should we keep

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Well, we kinda knew a double header was coming our way.  21.3 and 21.4 did not disappoint.  We got the grind with gymnastics and the heavy barbell that many of you were asking for.  We loved this workout because it was just enough to stretch a lot of you while still leaving you feeling not beat up.  If the workout got the better of you and your hands tore, please make sure to take care of yourself.  I also feel compelled to take a moment and urge you all to reflect on this years Open.  Look at areas that you

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Why do I hear Mike Tyson saying "I broke my back, It's spinal!" after doing 21.2?  Lol!  Really though you all crushed it!  Way to keep moving CFD and show what you are capable of.  We have one more Open workout to go, and the competition is close among the CFD teams.  Make sure to get every point you can for your teams!  Loved seeing the handstand pix!  Lastly, make sure to swing by the gym on Friday night for the last night of The Open.  It's sure to be a celebration to end all as we say goodbye to

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The Open is upon us! Week one is here and before we know it... it will all be over.  I wanted to share a quick story with you all.  Something amazing happened during classes on Friday morning.  A member came up to me and said "When did everyone get so good at double-unders!"  My response... "What do you think happens when we make people do them all the time. ?"  Guys!  This is it!  This is why we push you all.  We Really Do Care!  We know what you are capable of and we are working hard to help you

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Let me start off with a GIANT THANK YOU!  The new class schedule seems to be working flawlessly and you all are doing the best job to date of using the system.  So THANK YOU to all! The Open starts next week already!  If you have not signed up yet, please do so as soon as time will allow.  We want to make sure to get everyone on a team.  Remember this is a great baseline and community time.  It's not about the competition (even though that can be equally fun?).  Also, we are still looking for team captains.  If

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