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

Read More›

Summer is here! The kids are officially out of school and the sun is shining. :) Who wants to plan an outside 10K row at an upcoming Open Gym?? It's always fun to bring some of our equipment outside for a change of pace in the summer! Let me (Coach Katie) know if you're interested. :) Great work making it through those Grind workouts this week. The programming hasn't been easy but you all are doing awesome! Every workout, every strength or skill session, and even every warmup is an opportunity to get better. Make sure you're making full use

Read More›

Old Fashioned Night was a success!! Thank you to all who came out to spend some time with our community and give Coach Zack a hug or two before he and his family move to northern Wisconsin. We will miss you so much Zack, thank you for all you have done for CFD. Weaved into the month of June, we will see a retest of Fran and our Benchmark of the Month: Cali Bear! We will also see Barbara, another Hero workout, and a Father’s Day workout. Our toes to bar volume from last month will shift gears, and we

Read More›

Thank you to all who joined us on Memorial Day for our annual Hero workout, “Murph.” Whether you did it this weekend, last weekend, at home, at our gym, or at another gym, we are proud of you!! This workout is not an easy one, and we’re so happy you all could do it with friends and family by your sides. Today, we remember and honor those who gave the ultimate sacrifice for our freedom. Please continue to keep Tony and Chelsie Smidl and their newborn daughter, Willow, in your thoughts and prayers. Willow was born with CDH and is

Read More›

We saw some definite Murph prep in our programming this past week with high-volume pull-ups and push-ups. Be sure to allow your shoulders and hands to properly recover before getting after it this coming week with some more grind-style workouts. Murph is just one week away! Invite your family and friends to join us — they can sign up for free using this link: https://crossfitdevelop.wodify.com/OnlineSalesPortal/ReviewPurchase.aspx?OnlineMembershipId=98035&ClassId=148649562 The more people we have coming together for this classic Memorial Day workout, the better! It's always a great way to kick off our summer. This week's programming looks like a whole lot of fun!

Read More›

Great work on finishing up this strength cycle, CFD! We ended our cycle with two 3RM tests this past week — it was great to see so many people push themselves on those third reps! Now that the strength cycle is done, we will go back to general conditioning lifting, which will consist of barbell complexes and strength days, but there will not be a linear progression behind them. We will continue to get stronger by varying our strength movements! Throughout this month, we will see the gymnastics focus shift from Strict HSPU to building confidence/ capacity in toes to

Read More›

Test week is here! I hope you're all rested and recovered after deload week. This week, we'll be getting after a 3-rep max test of overhead squat/front squat (Tuesday) and bench press (Friday). That third rep should be a struggle — fight through and push yourself, you can do this! We saw a fun complex in Barbell on Saturday, Rogue's "Rocket Challenge." 1 power clean + 1 front squat + 1 thruster + 1 shoulder to overhead. Coach Colin said complexes are an easy way to add variation and spend time in positions we don't normally spend time in. Barbell

Read More›

It’s deload week, CFD! Let’s focus on dialing in our mechanics and keeping our weights light as we look forward to test week. Next week, we’ll be testing our 3RM for overhead squat/front squat and bench press. We’ll also see the beginning of our four-week optional Murph prep programming begin. If you plan to do Murph on May 27, please take advantage of the prep work we offer! Murph is an incredible, classic Hero WOD, but also a workout that shouldn’t be taken lightly. We want to set you up for success with this workout, as well as the days

Read More›

Congratulations to Kari, Michelle, Dom, Stacy, Mel V. and Mel S., who competed at Festivus Games in Waukesha this past weekend! It was so fun seeing the six of you work together. Kari, Michelle and Dom made it to the podium with a second place finish in their division! Great work, ladies. We are proud of you for your hard work and for putting yourselves out there! Success happens when we step outside of our comfort zones. :) Our next big gym event will be Murph! On Monday, May 27, we'll be coming together once again to complete this classic

Read More›

What a great week at CFD! We attacked Annie together (several PRs!), followed by a tough 24-min bike EMOM, and then a heavy barbell workout on Friday. Five of our members ran in the Milwaukee Half Marathon Saturday morning and killed it! Several of us sweat it out together Saturday for Filthy Fifty. The doors were open and the sun was shining! Summer is almost here. :) We’ll be seeing another cardio + deadlift workout this week, with a higher rep scheme on the deadlifts. Proper bracing through these deadlifts will be key. Take a few deep breaths and calm

Read More›