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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It’s September, CFD! We’re entering a brand new month with lots of exciting changes ahead. The kids are back in school, another fun summer is behind us (I’m personally ready to put this summer in the rear view mirror lol), and we’re all getting back to our routines and schedules. We fully understand how hard it can be to stay in a workout routine as you’re holding onto the last few weeks of summer break with your kids — family comes first. Fall always feels like a fresh start, so let’s get to it. :) The biggest and most important

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It's the last week of July! We have two Hero WODs this week, "DT" on Monday and "Loredo" on Saturday. I know we've done DT several times through the years — looking at Wodify, I have 6 scores recorded. Take a look at your past notes and go into this workout with a plan. A time of less than 10 minutes is where top performers will be. Are your past times under 9 minutes? Maybe it's time to go just a bit heavier? This workout is all about cycling the barbell quickly and smart, fast transitions. We'll chat more about

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Thank you to all who came our to our CFD Lake Day this past Saturday! It was such a fun time! A special thank you to Missy, Ken and Marcus for coordinating this amazing day. It was great to see our members' families come together, have the kids play with each other, meet some of your spouses and enjoy a beautiful Wisconsin summer day. You all are the best!! We're entering Week 3 of 6 of our Olympic lifting cycle. We as coaches know and understand these lifts are technical and not easy. Please remember to give yourselves lots of

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We have a benchmark WOD, "Jackie," coming up this week Wednesday! Jackie is meant to feel light and should be done fast. The intensity should be high. For the loyal blog readers, you get a few tips and tricks taken from WodWell :) ... "To achieve a 'Jackie' time of 10 minutes or less, the row must be at 85% to 90% of your fastest 1K row pace and the thrusters and pull-up reps need to be either unbroken or completed in a few big sets. If you can’t go unbroken yet, try one of these rep schemes:Thrusters: 25/15/10 or

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We hope you all had a great 4th of July weekend with your friends and family! Thank you to those who made it to our holiday WOD on Thursday. We love when our members bring in their significant others, friends or neighbors to try out a class and meet our community. We have a few new members completing On Ramp and joining in on our regular classes — be sure to welcome those members with a smile and a hello! I was in Tomahawk this past weekend with my family at my parents' cabin and I dropped into a new

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What a great week of workouts, CFD! Fran, our final Mid-Year Challenge workout, a Hero WOD on Saturday ... it was a lot of sweaty pushes. Remember to continue to allow yourself to recover properly, and hydrate during these hot summer months. If you're feeling depleted or worn down, consider adding some electrolytes to your routine, such as an LMNT packet. It may be the extra boost you need! This week's schedule looks a bit different with the Fourth of July holiday. On July 4, we will be having a Holiday WOD at 9 a.m. The gym will be closed

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You all crushed the second mid-year challenge workout this past Friday! That was a sweaty push. You'll be happy you practiced your 21-15-9 pull-ups ... because this week, we see the classic "Fran" return! Fran is a quick, painful workout ... that's the good news and the bad news lol. It will be over soon! As always, take good notes in Wodify and track your personal progress. In July, our strength cycle is actually going to start in the second week of the month. This is to account for the Fourth of July holiday week(end), when we traditionally see lots

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Happy Father’s Day to all of our CFD dads! Thank you for all you do every day for your families! We know it’s not easy to get up early for a workout or come to the gym every day after work, but we’re proud of you for giving yourself that hour. Your family deserves the best version of you, keep up the great work. How did Cali Bear go for you all on Monday? What a great push. Maybe you went up a few pounds this time around, or maybe you stayed at the same weight but your form and

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