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

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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

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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

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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

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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

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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

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It’s here! It’s here! The CrossFit Open!!! It’s finally here! Join us on Friday nights for a celebration of fitness. Starting this week and continuing for the next five weeks we will be performing the open workouts. The workouts are released on Thursday nights at 7PM. We will be programming these workouts into the regular class for Fridays. Our evening classes will be a special party. Feel free to bring in your family and friends to watch you complete the workouts and cheer you on! If you’re not already signed up for the Open what are you waiting for? Now

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Hey all! Sorry this post is coming out late.  We were traveling this weekend and got delayed by half a day due to this wonderful winter wonderland we are living in… Anyway, don’t forget to sign up for the Open and your PT sessions with Jess. Have fun with week 1! Here are the lifts of the week: Monday – Thruster Tuesday – Snatch Wednesday – WOD Thursday – Valentine's Day Partner WOD Friday – Push Jerk Saturday – WOD

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