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Well week one of the 2023 CrossFit Open is behind us.  This year had us start with a repeat workout.  I hope you enjoyed the workout and are now ready for the second week. Teams remember to keep gaining points anywhere you can and chase that Open Cup.  Who will be the next crowned champion team!  The race is close.  Any team can win! Have a great week CFD!!! Announcements: Four-tified This years event will be held on May 6th.  Make sure to block off your calendar.  You're sure to not want to miss this event! Tough Mudder We will

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The Open is Here!  THE OPEN IS HERE!!! Teams have been set and the time is upon us.  This is a great time of the year.  Please, as we progress through these next three weeks just slow down and enjoy it.  Realize that no last-minute strategy, or sudden push this week will make a change.  Fact is that what we've all done since last year's open is what sets the stage for this year.  We've trained for this.  We've put in the work and now will run what we brung so's to speak.  So don't put any extra pressure on

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Thank you to everyone who came out and supported Fit For Kids this past weekend.  Together we helped raise funds and awareness for this crucial work happening in our communities.  Thank you so very much for this! Beyond that, it's a fairly cut and dry week.  Lots of fun and good workout headed your way.  So, enjoy!  These are all great training workouts so remember to wear that hat when you walk through the door. 😉 Let's get after this week CFD!!! Announcements: The Open The CrossFit Open will be held this year from February 16th through March 6th.  We will split

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Please consider joining us on Saturday February 4th for our 9am WOD to support a great cause.  We will be performing the tribute WOD "BENNIE".   This WOD is presented by the Lakeshore Regional Child Advocacy Center and is this years charity Fit for Kids WOD. The LRCAC's ultimate goal is to promote the crucial work that the center is doing every day to support children and families impacted by abuse and violence. Through Fit for Kids, they hope to educate passionate individuals within their own communities about that very work and fundraise to support their operational costs. As background, Lakeshore

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Only four weeks to the CrossFit Open.  There is more info at the gym but now is the time to get signed up.  What are you waiting for!?!? Other than that... this week looks like a solid week of work.  Lots of fun stuff and quad burn headed your way CFD! 😉 Enjoy! Announcements: The Open The CrossFit Open will be held this year from February 16th through March 6th.  We will split up into teams and have the time of our lives once again.  For now, all you need to do is mark your calendars and be ready for a

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Hello all!  I hope your week is off to a great start! Here is your year programming outlook. January Main Goal: Oly Cycle, Open Prep CYCLE: OLY CAPACITY / CYCLING BIAS: GPP / OPEN Details: To kick off the year, we are working on barbell cycling in our strength cycle to get us prepared for the CF Open by developing capacity and power. We will also see (1) Open workout per week and prioritize movements that typically appear in the Open in our workouts. February Main Goal: Oly Cycle, Open Prep CYCLE: OLY CAPACITY / CYCLING BIAS: GPP / OPEN

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Hello everyone!  Now is the time of the year when I like to remind everyone of our rules.  Like I tell every on-ramper, we started a business, then some things happened, so we needed to set some rules in place.  These are worth going over every year and taking a close look.  Why you might ask...?  Well, that's the simple one!  Like everything we do, we put these in place to help you and provide the best overall experience for everyone at CFD.  So, without any further ado, let's start are deep dive journey together! DO… Leave your ego at

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Well, we finally made it!  The first full week of 2023 is upon us.  We hope you all had a great time off and were able to relax and recharge a bit with family and friends.  As we settle back into the groove let's start the year off with a Oly cycle!  Yupp!  That's right.  This week is the start to our new Olympic Weightlifting and barbell cycle.  This is sure to get us ready for whatever get thrown our way during The Open this year. One last thing before I let you all go, let's do some comparing to

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