Done with the strength cycle! I’m mixing up the programming a bit to keep things fresh and exciting. Have fun with it this week CFD and enjoy the deload. Lift the Weight off Kids was a huge success! Thank you to everyone who came out to the event. We can’t wait to do it again next year. Congratulations on all the PR’s! Here are the announcements for this week: Murph – We will be hosting a Memorial Day event on Monday May 27th. Doors will open at 8:15am and we’ll perform the Murph WOD. We will be starting a kids

Read More›

Week 6 of the Strength Cycle.  Here it is!  We finally made it!  This week will be the same as our last 1RM week.  This way you can compare everything directly.  As you go through this week please compare your totals for both lifts and WOD’s.  You should notice that your strength numbers have improved, that is if you have been honest and keeping up with the strength program.  Your WOD times however may not have improved.  In fact they may be roughly the same or even worse.  This is normal.  We have reduced the metabolic conditioning in order to

Read More›

Week 5 of the Strength Cycle.  Only this week and next to go!  Class attendance was low last week due to spring break schedules.  If you were not making it to the gym on the regular please take this week to back off on the weights a bit and get your body moving again.  You can’t simply jump back into this strength cycle at 95%.  Remember we are looking for incremental improvements over time.  May 11th is right around the corner and therefore so is Lift the Weight off Kids.  Sign up to participate or make your donations today!  If you

Read More›

Week 4 of the Strength Cycle.  We are over half way through!  This week starts the reduction in volume and addition of intensity.  The weights will be increasing so keep in mind that you have been preparing for this and are ready.  Have fun with it CFD! As always, don’t forget to sign up for Lift the Weight off Kids.  If you don’t feel like participating plan to come by the day of the event and cheer on your fellow athletes.  Donations are always welcome.  There is information on the front desk at the box.  CFD will be a host

Read More›

Lot’s of stuff going on.  Please read all the words… Week 3 of the Strength Cycle!  At the end of this week we will be half way through, the volume phase will be complete and next week will start the intensity phase.  Weights will start to increase as the volume that we’ve built in starts to be reduced.  This week will be mostly recovery (less the middle of the week?) as we prepare our bodies for next week.  When you approach the work ahead of you please keep in mind that you are ready for this.  You have been training

Read More›

Here we go CFD week 2 of the Strength Cycle!  You are all really going to start feeling the volume phase hit this week.  This is one of the hardest weeks of the cycle.  Please really concentrate on proper recovery this week.  You will need to make sure you are eating quality food in the correct proportions in order to fuel your muscles properly. Don’t forget to sign up for Lift the Weight off Kids.  There is information on the front desk at the box.  CFD will be a host site and we would like to see as many of

Read More›

Scores are finally all in from the Open.  Take a few minutes to analyze your performance, identify some personal areas of improvement, and set some SMART goals.  Aim for small improvements over time for better overall health and wellness. Ok all.  As promised we start the strength cycle this week.  Here is how it’s going to work.  We will be increasing the volume or number of reps that we are doing over the next three weeks.  This will prepare our bodies for the increased loads we will be seeing in the last three weeks of the cycle.  We will be

Read More›

REMINDER: Don’t forget to enter your scores online for the Open 19.5!  It’s the last time for this Open Season!  Congratulations on making it thru your first CF Open for all of you who participated. Now that the CrossFit Open is complete I’m going to ask all of you to take a step back and really evaluate where you are on your fitness journey.  What did you do well?  Where are a few area’s that you need to work on?  Let’s use the Open workouts to set some specific SMART goals.  When going to the gym we should be working

Read More›

REMINDER: Don’t forget to enter your scores online for the Open! We’ve had one common question regarding the new cancelation policy so we’ll try to clear it up now.  No, you will not be charged if you do not reserve your spot in class and just show up for classes.  We however cannot guarantee you will have a spot available if you do not reserve your spot.  We want you to come to class and understand that sometimes you don’t know if you can make it until less than an hour before class starts.  Come in!  No worries.  We are

Read More›

REMINDER: Don’t forget to enter your scores online for the Open! We once again had a big week for CFD!  We have several new members joining from on-ramp.  Please make sure to introduce yourselves and show them just how awesome you all are.  It was not that long ago you all were the newbie so you know how that feels.  Take every opportunity to show them how great our community is!  Also with CFD growing is an ever pressing need for classes to be managed properly.  The general trend is starting to get bad once again regarding class reservations and

Read More›