Category: Lifts

This past Sunday the 23rd of June marked one year in business.  We spent some time over the weekend just thinking about all that has changed in our lives over the past year.  How CFD has grown and the many great people we have forged lasting relationships with over the last year.  Here at CFD we love being able to help people improve their quality of life.  We are very passionate in this endeavor and continually strive to improve.  Yeah we’ve made mistakes along the way but we would not change a thing.  We learn and grow from them.  Just as

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Thanks for those who came out for our Women, Wine, and WOD event Friday.  It was a blast for all.  We’ll definitely be doing it again soon. This week is fairly standard besides the start of our summer camp.  There are still spots available if you want to sign up. Have a great week CFD! Announcements: The gear sale will be out by the end of the week, watch for more details. Save the date: Friday, June 28 for CFD's 1 year anniversary party. More details are in the FaceBook event. Hope to see you all there! Here are the

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Another fun week of programming all! We have some new stuff again and will continue to be working on our metabolic conditioning this week. We’ve installed two shoulder pre/re-hab systems. Please reach out to your coaches for instruction on how to use these and keep those shoulders healthy. There are also instructions hung next to them. Here are the announcements for this week: Don’t forget with the upcoming holiday weekend our schedule will be adjusted as follows: Friday 5/24 – Regular classes Saturday 5/25 – Regular 9am class Sunday 5/26 – Gym Closed Monday 5/27 – Memorial Day WOD (see

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Done with the strength cycle! I’m mixing up the programming a bit to keep things fresh and exciting. Have fun with it this week CFD and enjoy the deload. Lift the Weight off Kids was a huge success! Thank you to everyone who came out to the event. We can’t wait to do it again next year. Congratulations on all the PR’s! Here are the announcements for this week: Murph – We will be hosting a Memorial Day event on Monday May 27th. Doors will open at 8:15am and we’ll perform the Murph WOD. We will be starting a kids

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Week 6 of the Strength Cycle.  Here it is!  We finally made it!  This week will be the same as our last 1RM week.  This way you can compare everything directly.  As you go through this week please compare your totals for both lifts and WOD’s.  You should notice that your strength numbers have improved, that is if you have been honest and keeping up with the strength program.  Your WOD times however may not have improved.  In fact they may be roughly the same or even worse.  This is normal.  We have reduced the metabolic conditioning in order to

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Week 5 of the Strength Cycle.  Only this week and next to go!  Class attendance was low last week due to spring break schedules.  If you were not making it to the gym on the regular please take this week to back off on the weights a bit and get your body moving again.  You can’t simply jump back into this strength cycle at 95%.  Remember we are looking for incremental improvements over time.  May 11th is right around the corner and therefore so is Lift the Weight off Kids.  Sign up to participate or make your donations today!  If you

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Week 4 of the Strength Cycle.  We are over half way through!  This week starts the reduction in volume and addition of intensity.  The weights will be increasing so keep in mind that you have been preparing for this and are ready.  Have fun with it CFD! As always, don’t forget to sign up for Lift the Weight off Kids.  If you don’t feel like participating plan to come by the day of the event and cheer on your fellow athletes.  Donations are always welcome.  There is information on the front desk at the box.  CFD will be a host

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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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