Hope you all had a great Thanksgiving.  That holiday WOD was enough... ? This week is training as usual.  We are still in our strength cycle and progressing through 3-3-3 this week.  Make sure to keep your diets under control this holiday season so we can have maximum gainz from the strength cycle.  Take care CFD and we'll see you at the Box! Have a great week! Announcements: None Here are the lifts of the week:Monday – "Rannie"Tuesday – Snatch n MU'sWednesday – Push PressThursday – DeadliftFriday – Front SQT n "Point Break"Saturday – TSC or WODSunday – Open Gym

Read More›

Take some time this week and think about all of your blessings. What are you thankful for? Faith, Family, Health... This time of year we remember all the wonderful blessings we have. Don't take them for granted. This weeks programming look like a lot of fun guys! We'll be starting the working portion of our strength cycle using the numbers that you established last week.  Stay safe out there as the holiday season is upon us and let's keep making those gainz! Thursday is the last day to sign up for the Holiday Lifestyle Challenge. So get to the gym

Read More›

We have an exciting week of training this week guys!  We are going to be starting a strength cycle this week so we are testing our push press and front squat.  Please try to make it in these days and record your weights so we all have good number to use for this upcoming cycle. It's that time of year again... Thanksgiving week holiday schedule is shown below. Have a great week! Announcements: Thanksgiving Holiday Schedule: Monday 11/25 thru Wednesday 11/27 is regular class schedule. Thanksgiving Day 11/28 9am holiday WOD.  Friends and family are free and we will hang

Read More›

THE OPEN IS OVER!!! Ok guys.  The open is finally over and it's time to get back to work.  To get back to training as regularly programmed. I'm going to say it one more time... what is the Open?  It's a test.  It's a snapshot of your current fitness level in time.  So take the time.  Really look at what you've learned during this Open.  What are your strengths?  What are your weaknesses?  Sit down and write up goals!  Find areas to work on then go after them with intention and purpose. Just so we are all on the same

Read More›

Week 3 of the Open.  By now I'm sure most of you understand why we coaches say to squeeze oranges in your armpits! ? We have two more workouts to go and a lot of movements still up for grabs.  What is you're predictions for this next week guys?  One things for sure.  It'll be a great test of fitness! Don’t forget to join us for the main events as listed below.  Sunday Funday was good time by all.  Even if you are not doing the workout feel free to stop in with family and friends to cheer on your

Read More›

Week 2 of the Open is in the books.  What will the workout be for this week…?  Not sure but I know that it will be a real test of fitness!  The Open workouts always are!  Don’t forget to join us for the main events as listed below.  Even if you are not doing the workout feel free to stop in with family and friends to cheer on your fellow athletes.  This is what the Open season is all about!  Plus the team race is neck and neck where a little bit of encouragement can go a long way! We’ll

Read More›

This is it! The start of the CrossFit Open 2020! Who's excited? Power Yoga at CFD on Saturday 10/12 @ 10:00AM!!!Few reminders from last week: Re-Sign your contract You should know by now that we pride ourselves on our transparency and clear communication.  In an effort to keep it going we would like you (we're asking everyone, not singling anyone out) to re-sign your contract with CFD.  We want to make sure everyone knows our policies and we are on the same page.  These policies are posted on the front desk at the gym and available to review at any

Read More›

MILE CHALLENGE WE DID IT! We made it through 30 days of 1 mile everyday! Congratulations to all who signed up and were disciplined to finish this!! You made a commitment to yourself and you did not let anything get in your way! Some days were easier than others and you pushed through and finished! You should be very proud of yourself! Now use this disciple in your lives everyday! OSO COLLARS There is one day left for the opportunity to get a pair of OSO collars!!! Right now we have 3 people who are very close! Re-Sign your contract

Read More›