Rowing was the name of the game this week! Between our 5,000-meter row on Wednesday and our 500-meter sprint on Saturday, we had two very different stimuli: effort and sprint. We have a couple exciting benchmarks coming up this week, Annie and Filthy Fifty. Check back in Wodify to see where you were at the last time we did these workouts, and think about how you can improve! Chris and Kelly will be taking a much-deserved vacation this week to some beautiful sunny beaches, and they'll be unplugged! If you have any questions or concerns while they're away, please reach

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We hope you all had a wonderful Easter weekend with your family and friends! Thank you to those who came to our Easter holiday workout on Saturday — it was great to see so many family members join us! There's nothing better than pushing through a workout with friends by your side. Our next holiday WOD is a big one — Murph! (Memorial Day) Saturday's WOD was a perfect introduction and prep for Murph. Memorial Day is two months away, be sure to keep your pull-ups and push-ups fresh. Don't forget: Our new schedule begins this week with an added

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The first stage of the Open is over, and we wanted to give a special congrats to 7 CFD athletes who made it to Quarterfinals! Congratulations to Coach Courtney, Mari, Marcus, Danny, Coach Katie, Coach Chris and Coach Amanda! We’re proud of you! You may see and hear about some of these athletes doing the Quarterfinals workouts at CFD toward the end of April — cheer them on and give them a few words of encouragement, the support of a gym can make a world of difference. :) Chris says this every year at the end of the Open, but

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Back to regularly scheduled programming this week, CFD! (We'll chat about the end of the Open in next week's blog post.) :) We have Fran and Death by Burpee coming up this week, I hope you're ready to push! A big thank you to those who donated money to the Kilbourn family. We truly appreciate our CFD family supporting others when they need us most. Our thoughts and prayers continue to be with Heidi, Kent and Roxie during this incredibly difficult time. As the Open comes to a close for yet another year, start thinking about a goal you want

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From all of the coaches at CFD, thank you for coming together this past week and wearing pink during Friday's workouts. Our hearts are with Coach Heidi, Kent and Roxie as they navigate this unimaginable hurt. If anyone would like to help out the Kilbourns with a bit of financial assistance, please Venmo, PayPal or give cash to Kelly by this week Wednesday. Thank you, CFD. You all are the absolute best community. We saw another cardio workout return for 24.2! Pacing was key on this one — it was difficult to maintain. We're constantly working on building our cardiovascular

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We made it through week 1 of the 2024 CrossFit Open TOGETHER! Friday was a great day to be a part of our CrossFit community. We came together, worked hard, cheered each other on, pushed each other to our limits, and congratulated each other at the end — we're so thankful for each and every one of you. I personally have seen this gym grow in so many ways through the years — the ways our members come together and support each other through the highs and lows is nothing we take for granted. Thank you for being you and

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Well that was a fun time! ;) We had a few tough workouts sprinkled in this past week, including Monday's run/bike workout, "The Chief" and Thursday's sleeper WOD (who knew shuttle runs could feel that difficult lol). Great work all!! If you're still feeling some soreness, focus on protein, carbs, water and sleep. If you shortchange yourself on any of those necessities, your recovery process will take longer. The one hour a day we spend in the gym is amazing, but remember how important the remaining 23 hours are, too. Congratulations to our 2024 Weight Loss Challenge winners! Rachel Kriz

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This past week, we had the final class of our second annual 6 Week Challenge, and to say we are proud of this group of 12 strong, brave, determined people is only scratching the surface! Week after week, they showed up and continued to dedicate the time to become a healthier, happier, stronger version of themselves. If you see any of these faces in the gym, be sure to say hello and introduce yourselves — you might just make their day and meet a new friend. Remember, we're changing lives at CFD and you all are a part of it!

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We're getting excited for the CrossFit Open at the end of this month, are you ready? :) Remember to register for the Open here. We will do the Open workouts at every class time on March 1, 8 and 15. We can't wait to see how all of you have progressed since last year. We've been seeing one CF Open workout per week in prep for the upcoming Open WODs — it's been so fun to compare personal scores from years past and see where you're at today. Once the week of the Open hits, we will format the higher

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Fit for Kids is this Saturday, Feb. 3! Please join us! Reserve your spot in Wodify. :) Please consider signing up for the workout by clicking here — we host this workout in support of the Lakeshore Regional Child Advocacy Center, which is a nonprofit organization that offers comprehensive services to investigate cases of child maltreatment. This organization enables children and their families to heal from abuse, and advocates for safe and secure living environments. This year's WOD will be "Cassie" — check out the posters in the gym for more details! This week is deload week! We'll be staying

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