Category: Lifts

Back to week 2! Happy Monday! We’ve got some big stuff coming up guys! First of all we are planning on doing a diet challenge starting the first full week in November. We will be teaching you all about how to eat properly to fuel your bodies. Something we all can use with the holiday season coming. Look for more detail coming soon. Secondly, gear is in! Make sure to swing by to pick up yours. Lastly, this week Tuesday the 16th we will be having Dale from UR in to talk to all of you about supplements. If you

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Happy Monday All! Back to week one. Have fun with the de-load. One announcement is that we will be doing the benchmark WOD “Fran” on Wednesday this week. Please everyone try to make it in. This is one you will want for your log books. Lastly, next week Tuesday the 16th we will be having Dale from UR in to talk to all of you about supplements. If you have some availability in the evening please swing in. Have a great week CFD! Let’s go get it!!! Here are the lifts of the week: Monday – Upper Body Tuesday –

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TEAM SERIES IS FINISHED!!! Good job CFD!!!! We were able to see a lot of PR’s and the way everyone cheered for each other and pushed each other was great. Just another showing of how great of a community you all are. I don’t know about all of you but I really enjoyed the team workouts. They were a blast! Please make sure to track where you were with these workouts. Many of you had difficulties with these workouts. That’s not a bad thing. They were no joke! But the cool part is that a year from now they will

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Hey guys! Happy Monday! Team series was a blast! For those of you who participated great job and way to push each other. It was great to see all of the support for each other. One more week to go… Just one general announcement this week. Please make sure to sign up for classes. Using the Wodify Athlete app on your smart phone to reserve your spot really helps us to make sure we are prepared for classes. Please register as soon as you can for the classes you plan to attend throughout the week. As we continue to grow

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Week 1 guys. We’re back at it again zoning in on our aerobic capacity this week. Enjoy the lighter weights and higher heart rates this week guys! While I have your attention, I’d like to talk about the proper mentality for CF. We record scores so you can see how far you have come! Not to compare yourself to other or get upset if someone beats you. If this is where your head is at you’re missing the point. Did you start CF or join this gym because you wanted to beat a certain person? Was it because you intended

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Hello all! Welcome to week 3! Please pardon our dust as we continue to work on the gym. We will be working to get things back to normal as soon as time will allow. Thanks for your understanding. Also, don’t forget that our weekend schedule has changed. We offer one class at 9am on Saturday and open gym from 11am till 3pm on Sunday. Here are the lifts of the week: Monday – Thrusters Tuesday – Deadlift Wednesday – F/BSQT Thursday – Clean and Jerk Friday – Snatch Saturday – Mash Up

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Sorry for being late with this post. It was a long weekend full of rest for us all… Thank you for all that came out to our labor day WOD. We had over 30 people turn up for the sweat fest. It was a great time packed with PR’s and forging new friendships. We’re constantly humbled by how great this community is. Keep being awesome CFD! As summer is officially over, the Saturday schedule is changing. Effective immediately... There will no longer be a free BootCamp class on Saturday morning. There will be one CrossFit class on Saturday at 9AM.

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Happy Monday All! There is Lots to talk about this week… First of all, thank you to everyone who came out for our cookout on Friday. It was a great evening with tons of good food and people. It was nice being able to get to know everyone a bit better. Now regarding the upcoming holiday. It will be a normal class schedule this week. The gym will be closed on Sunday, September 2nd. We will have one WOD at 10AM on Monday, September 3rd. Class schedule will return to normal on Tuesday. Please plan accordingly. Just so you know

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Week 3 All! Here we go!!! We start off the week with a hot and spicy WOD so be ready to work today! Then the weights go up all throughout the week. Please make sure to emphasize on recovery this week. Make sure you are eating plenty of quality food and getting adequate rest. This week will take a lot out of you. Also, you will be seeing some new faces around the gym since we’ve had several people graduate on-ramp this last week/weekend. Please make sure to introduce yourself and make them feel at home. I’m sure you all

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