Hope everyone had a restful and enjoyable Thanksgiving. If you had issues with your diet last week just forgive yourself and move on. Get the train back on the tracks as quick as you can this week and hit it hard. It’s a great week for training! Last week before December. Here we go CFD! Here are the lifts of the week: Monday – Clean Tuesday – Deadlift Wednesday – OHS Thursday – BSQT Friday – Strict Press Saturday – WOD
Let’s have a quick little talk about volume this week… It seems that most people are not realizing how awesome they actually are. We move A LOT of weight here. Take for example a WOD that has you doing deadlifts at 225/155 for set of 10. During the workout you may do as many as 10 rounds with that weight (just to keep the math simple). That means during the workout you picked up 22,500 pounds if you are a guy and 15,500 pounds if you are a woman. Now mix in a couple pull ups, push-ups, and air squats,
To all of you starting the Holiday Challenge. Good luck and have fun with it. Try to view it as a progression and not a complete 180° in lifestyle. Reach out with questions. General note: Please do not wear street shoes/boots on the rubber flooring. There is a rug by the front door to kick of your winter boots. We all should have a separate pair of training shoes for safety and so we don't track all the winter slop into the gym. Thanks for your understand and help with keeping the gym clean for all. Week 3 CFD… HERE
Lots of information this week! Are you interested in being part of a weight loss challenge? CrossFit Develop is starting one Monday, November 12. The contest will run for 8 weeks ending on December 30. There will be a payout to the top finisher. Yes, we are holding this over the holiday months on purpose! We want to help keep you accountable! It becomes way too easy to let yourself slide during the holiday months. Did you know the average American gains 10 pounds between Thanksgiving and New Year’s, they retain 5 of those pounds one year later? Let’s not
Who got their Muscle Ups?!? Though not everyone did, there was a large majority of people who either got their first muscle up, found theirs again, was able to string two in a row together, or got closer than ever before. This is great. So what changed?... I see more people working them than ever before. They were programmed in more this last cycle than ever before. Both in WOD and skill, in part or in whole. Yet they are a weakness for many people in our community. Only by working them will we get better. This goes for any
Hey CFD. Let’s have a little talk about gym etiquette. First of all please keep in mind that we want your time by us to be the best hour of your day. We ask for intensity and want you to let loose and have fun and get a little crazy. We want you to be passionate! However, we still need to maintain a bit of self-control so we are not wrecking equipment or the facility. With that said - here are some general run rules. If there are any questions please ask a coach. CrossFit Develop Rules • Leave your
Back to week 2! Happy Monday! We’ve got some big stuff coming up guys! First of all we are planning on doing a diet challenge starting the first full week in November. We will be teaching you all about how to eat properly to fuel your bodies. Something we all can use with the holiday season coming. Look for more detail coming soon. Secondly, gear is in! Make sure to swing by to pick up yours. Lastly, this week Tuesday the 16th we will be having Dale from UR in to talk to all of you about supplements. If you
Happy Monday All! Back to week one. Have fun with the de-load. One announcement is that we will be doing the benchmark WOD “Fran” on Wednesday this week. Please everyone try to make it in. This is one you will want for your log books. Lastly, next week Tuesday the 16th we will be having Dale from UR in to talk to all of you about supplements. If you have some availability in the evening please swing in. Have a great week CFD! Let’s go get it!!! Here are the lifts of the week: Monday – Upper Body Tuesday –
TEAM SERIES IS FINISHED!!! Good job CFD!!!! We were able to see a lot of PR’s and the way everyone cheered for each other and pushed each other was great. Just another showing of how great of a community you all are. I don’t know about all of you but I really enjoyed the team workouts. They were a blast! Please make sure to track where you were with these workouts. Many of you had difficulties with these workouts. That’s not a bad thing. They were no joke! But the cool part is that a year from now they will
Hey guys! Happy Monday! Team series was a blast! For those of you who participated great job and way to push each other. It was great to see all of the support for each other. One more week to go… Just one general announcement this week. Please make sure to sign up for classes. Using the Wodify Athlete app on your smart phone to reserve your spot really helps us to make sure we are prepared for classes. Please register as soon as you can for the classes you plan to attend throughout the week. As we continue to grow
