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Week of 5/4/2025

May 3, 2025
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Welcome to May-cember. :) The craziness of the holidays without the actual holidays — parents know! The end of the school year brings out all the activities, concerts, field trips, games and practices. We're also experiencing some illnesses going around our community, and no one wants to get sick during one of the busiest months of the year! If you're symptomatic, take some time to think about when it's best to move and when it's best to rest. Here are a few tips taken from an article by "The Smartest Coach in the Room" ... What to Do When You're

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Week of 4/27/2025

April 27, 2025
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Congrats to the 9 CFD ladies who competed at Festivus Games this past weekend in Waukesha! We’re so proud of you for coming together, stepping outside of your comfort zones and putting in the work at a fun competition! We train every day at CFD, and it’s fun to showcase your skills and compete. Thank you to those who stopped out to cheer on our athletes! We say it all the time, but we simply have the BEST community. We're grateful for each and every one of you! Who will be the next to sign up for a comp?? Week

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Week of 4/20/2025

April 19, 2025
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Happy Easter, CFD! We hope you all are able to enjoy this holiday weekend with your family and friends. We are thankful for each and every member of our gym family! We are heading into week #5 of our current strength cycle. As the weights continue to get heavier, a few questions have popped up about the possibility of failing the 20-rep back squat. Please feel comfortable bailing out of a back squat before you attempt the 20-rep each week. If you have questions about how to bail, ask a coach anytime. If you fail the 20-rep, that's ok! If

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Week of 4/13/2025

April 13, 2025
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We’re heading into week #4 of our back squat and bench press cycle! We talked a bit this week on our social media about the extra hunger you may be feeling as we push through these burn out sets. Check out some info below on how to make sure you’re fueling yourself correctly! —> Have healthy protein and carb snacks or meals available to you at all times. Plan ahead for your hunger. We tend to eat what is most ACCESIBLE to us, so set yourself up for success! Have things within your reach that align with your goals —

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Week of 4/6/2025

April 6, 2025
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How are we feeling, CFD? The strength cycle is beginning to ramp up and you all are crushing the extra core work, too! It's really cool to see our community come together day in and day out — you truly are the best part of CrossFit. If your muscles are feeling sore, remember the pillars of recovery: Sleep, nutrition, hydration, active recovery and stress management. Listen to your body, it talks to you. :) Every week of this cycle, the back squat will be on Monday or Tuesday and the bench press will be on Thursday or Friday. We will

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Week of 3/30/2025

March 30, 2025
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What a fun week of workouts!! I absolutely loved seeing people push their minds and bodies — we tried something new with the 20-rep back squat and burn out sets on bench press. (Who knew our arms could feel like they're about to fall off!) This 10-week strength cycle is based off the style of training Rich Froning (founder of Mayhem) did years ago that lead to new PRs well into his CrossFit journey. We're excited to see where this cycle takes our members! Week one was fun, and now the work begins! Track your weights carefully in Wodify to

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Week of 3/23/2025

March 23, 2025
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Spring Break is here! If you're relaxing somewhere on a beach, we're very happy for you. :) ;) If you're relaxing somewhere here in beautiful Slinger, it's the perfect week to get your fitness on at CFD! Let's talk a bit about the new cycles (strength and gymnastics) we're starting this week. We're very excited for these! From March 24th to May 26th, we'll be doing a strength cycle called, "All the Reps." During this 10-week cycle, we will be performing a 20-rep back squat progression, a max rep bench press progression, and an Olympic lifting complex every week. 20

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Week of 3/16/25

March 16, 2025
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We made it! We've reached the end of the 2025 CrossFit Open. What did you all think? :) I thought it was a good mix of cardio, barbell and gymnastics this year. I missed seeing people go for a one-rep lift! 25.3 was hard for many (those wall walks ...). A big part of the Open is the idea of being challenged. We know some of these movements are frustrating, both physically and mentally. Hold yourself to the standards and see how far you can push. It's hard because it's meant to be hard. We can do hard at CFD.

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Week of 3/9/25

March 9, 2025
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Happy Sunday, CFD! Who's excited for some 60-degree weather on Monday? :) We're in the home stretch, warmer days are coming! Amazing work this week on 25.2! We saw a lot of grit and determination on a workout that felt a bit harder than expected. We also saw progress on doubles, pull-ups and bar muscle-ups. Let this be a great reminder to you all — you ARE capable of more than you think! If you've been one to shy away from doubles in workouts but you pushed through them in the Open WOD, it's time to start doing them in

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Week of 3/2/2025

March 1, 2025
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25.1 is in the books! What a fun workout. (In a not-so-fun kind of way lol.) Thank you for bringing the energy, CFD! Take a little time to reflect on how the workout went for you. What are you proud of, and what could you possibly improve on? These Open workouts should be just like every other workout you do at CFD — clean reps, moving with intensity, holding to the standards, accepting no reps (feedback) from your coach, being honest with yourself, and growing together. Your score on any workout should be exactly the same whether you're doing the

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