Category: Lifts

Scores are finally all in from the Open.  Take a few minutes to analyze your performance, identify some personal areas of improvement, and set some SMART goals.  Aim for small improvements over time for better overall health and wellness. Ok all.  As promised we start the strength cycle this week.  Here is how it’s going to work.  We will be increasing the volume or number of reps that we are doing over the next three weeks.  This will prepare our bodies for the increased loads we will be seeing in the last three weeks of the cycle.  We will be

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REMINDER: Don’t forget to enter your scores online for the Open 19.5!  It’s the last time for this Open Season!  Congratulations on making it thru your first CF Open for all of you who participated. Now that the CrossFit Open is complete I’m going to ask all of you to take a step back and really evaluate where you are on your fitness journey.  What did you do well?  Where are a few area’s that you need to work on?  Let’s use the Open workouts to set some specific SMART goals.  When going to the gym we should be working

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REMINDER: Don’t forget to enter your scores online for the Open! We’ve had one common question regarding the new cancelation policy so we’ll try to clear it up now.  No, you will not be charged if you do not reserve your spot in class and just show up for classes.  We however cannot guarantee you will have a spot available if you do not reserve your spot.  We want you to come to class and understand that sometimes you don’t know if you can make it until less than an hour before class starts.  Come in!  No worries.  We are

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REMINDER: Don’t forget to enter your scores online for the Open! We once again had a big week for CFD!  We have several new members joining from on-ramp.  Please make sure to introduce yourselves and show them just how awesome you all are.  It was not that long ago you all were the newbie so you know how that feels.  Take every opportunity to show them how great our community is!  Also with CFD growing is an ever pressing need for classes to be managed properly.  The general trend is starting to get bad once again regarding class reservations and

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It’s here! It’s here! The CrossFit Open!!! It’s finally here! Join us on Friday nights for a celebration of fitness. Starting this week and continuing for the next five weeks we will be performing the open workouts. The workouts are released on Thursday nights at 7PM. We will be programming these workouts into the regular class for Fridays. Our evening classes will be a special party. Feel free to bring in your family and friends to watch you complete the workouts and cheer you on! If you’re not already signed up for the Open what are you waiting for? Now

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Hey all! Sorry this post is coming out late.  We were traveling this weekend and got delayed by half a day due to this wonderful winter wonderland we are living in… Anyway, don’t forget to sign up for the Open and your PT sessions with Jess. Have fun with week 1! Here are the lifts of the week: Monday – Thruster Tuesday – Snatch Wednesday – WOD Thursday – Valentine's Day Partner WOD Friday – Push Jerk Saturday – WOD

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Hey all we get a couple days off from the cold so that’s a good start to the week at least! We should be business as usual this week. Thanks for the understanding last week and the flexibility with the crazy schedule and the even crazier cold cold weather. Please make sure to reserve your spots on Wodify! This can be done via the mobile app or through our website. Ask a coach for help if you have any questions with how to reserve. Sorry but we need to crack down on reserving due to a number of reasons. From

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Snow, wind, and cold…  that about sums up how this week looks like it is going to go.  Please use caution traveling to and from the Box.  This winter is turning out to be quite the doozy!  If we feel the gym will need to be closed we will post it on Facebook and cancel the class(es) on Wodify.  We will try to do this as soon as pertinent in order to give each one of you time to react.  Thanks for your understanding and please reach out with any concerns.  Stay safe out there CFD! Regarding canceling and reserving

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CrossFit Kids is here! Starting this week Thursday at 6:15pm we will be offering CrossFit kids. What is CrossFit kids you ask? CrossFit Kids is not simply a scaled-down version of CrossFit. It is an entirely different version of CrossFit, geared and designed for a special population and the specific developmental needs of that population. (Neurological, cognitive, motor, etc.) CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. In a group setting, children participate in fun and engaging workouts that deliver measurable results and prepare them

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