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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Congratulations to Mari, Marcus and Coach Courtney, who competed this past weekend at B3 — Beasts, Beers and Barbells, held at Redemption Fitness in Waukesha. Coach Courtney held a podium spot, taking second place in women's Rx! It was amazing to see you three work hard and crush some goals out on the competition floor! Thank you to those of you who were able to either attend in person or cheer them on via Facebook Live. Your support means the world to them, and we're so proud of you three! How is the Weight Loss Challenge going for those of

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Well "Death Row" was fun, right guys?? ;) Eek. Nice work getting to the gym and checking off another tough workout this past week. We will re-test again in April to see our improvement on this BEAST of a WOD. Lots of us have been snowed in this past week, working from home, watching our kids, shoveling 8 times a day ... but all of this has been made easier because we are CrossFitters! We're stronger physically and we can tackle hard things mentally. It's been amazing to see you face the rough weather and make it into the gym.

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Happy 2024! It's been a great week at CFD — our classes have been filled with members who are ready to start the year off on a positive note. We love to see all of you giving yourselves that time every day — let's keep your momentum moving in the right direction. One good choice leads to another good choice, and before you know it, you'll be stacking days and then weeks of a healthier, more positive lifestyle and mindset. We started our Weight Loss/Nutrition Challenge this week with Coach Kelly — if you have any questions as you focus

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Happy New Year! 2024 here we come. What will you set your mind to and accomplish this year? Picture yourself next January 1st — what would you like to be different? Take some time this week to reflect on 2023, and set a goal or two for 2024. Better yet, talk to a coach or a friend about those goals — saying it out loud will help hold you accountable. :) Thank you to all who came to our New Year's WOD on Saturday, it was great to see a full gym with so many smiling, familiar faces! What a

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