Category: Lifts

With the gym reopening we will once again be maintaining a weekly blog.  We're so excited to be back and helping people become the best possible versions of themselves in person! Have a great week CFD! Announcements: Keep your eyes peeled for a new date for our internal comp (coming this fall)!  We are excited for this offering!  It's sure to be a blast!!! Here are the lifts of the week:Monday – FSQTTuesday – WOD and Handstand PracticeWednesday – Doubles and SnatchesThursday – METCONFriday – Push Press and Power CleanSaturday – METCONSunday – Open Gym

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With the ever changing virus situation we will remain open for as long as we can.  There is no telling what this situation will bring local small businesses but our commitment and promise to our members will remain unchanged.  We will continue to do everything in our power to promote fitness and quality of life to our members and everyone in our communities.  Now more than ever make sure you are taking care of you bodies because body fitness and health are major players in overall immune system health.  We have doubled down to reduce the risk of contamination while at the

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 CONGRATULATIONS to our double under challenge winners!  You put in the work and improved your double-unders throughout the month.  You'll reap the benefits of this work for years to come!!! 1st - Alexandria Retzlaff2nd - Ryan Hynek3rd - Kelly Pekrul The top 3 can have a free O2 on us.  Just make sure to tell a coach so they can mark it off. You've seen Kelly when the kettle-bells are out of place, you don't want to see her when the inventory is off. LOL!!! Stay tuned for the March Challenge! (....AIR BIKE....) Have a great week CFD! Announcements: We

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This week starts off really strong, will give you a quick breather in the middle, then slap you in the face to cap it all off!  I CANNOT WAIT!!!  This looks like so much fun! ? Don't forget to sign up for Develop Barbell class on Thursday night!  Also, per our policy update if you have an unlimited membership both TSC and Barbell are both included at no additional cost.  Let's pack these classes guys! Alright have a great week CFD! Announcements: We will be hosting our first ever internal competition on May 9th 2020!!! Set the date aside on your

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We've got some really awesome Barbell work this week guys as we start to round out this cycle. You won't want to skip any days this week! Don't forget to sign up for Develop Barbell class on Thursday night! Let's go get it CFD! Announcements: We will be hosting our first ever internal competition on May 9th 2020!!! Set the date aside on your calendar and ask a coach if you have questions. We can't wait! Here are the lifts of the week: Monday – DeadliftTuesday – Pressing and JerkingWednesday – HPCThursday – WODFriday – "Love Loss"Saturday – Bench PressSunday

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Looks like a fun week to get our metabolic conditioning in guys!  Have fun with it all! We will be running a double-under challenge for the month of February.  Not signed up yet?  Don't worry.  You have until the 8th to sign up.  Work on your dubs every day for the month of February for some awesome bragging rights and even better awesome doubles at the end of the month!  We will be tracking participation using Wodify this time.  Ask a Coach for details on how to get signed up!  There are not actual prizes but bragging rights is more

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Yet another HOT week of programming guys!  WHAT!!!  We're so lucky! ?  The week starts out with some heavy barbells then transitions into some skill and metabolic conditioning work.  I can't wait! We will be running a double-under challenge for the month of February.  Work on your dubs every day for the month of February for some awesome bragging rights and even better awesome doubles at the end of the month!  We will be tracking participation using Wodify this time.  Ask a Coach for details on how to get signed up!  This challenge is going to make everyone better!  Hey, there's still

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For those of you saying "we don't do enough barbell work lately".  THIS IS YOUR WEEK!!!  I expect to see you turn up every single day!  This week's programming looks like a ton of fun guys!  I personally can't wait!  We will be testing and base-lining this week so we have great numbers to compare to later in the year.  Make sure to track all that progress people! Have a great week and we'll see you at the Box! Announcements: There was an important change email sent out to all members on Saturday 1/18.  Please take the time to read

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Here it is the first full working week of the new year for most all of us.  Set your goals and let's start this year strong.  If you need any help with goal setting please reach out to one of the coaches.  We'd be more than happy to help! This year we will be training through phases -- we have six (6) in total for 2020. New Year Reboot, Conditioning & Skills (Jan-Feb), Barbell & Odd Object Cycling (Mar-April), Olympic Skill & Lifting (May-June), Powerlifting & Pump (July-Aug), The Open, Conditioning & Skills (Sept-Oct), and finally Post-Open, Wendler & End of

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