Category: Uncategorized

HAPPY FATHER'S DAY to all of the CFD dads! Hopefully you were able to spend the day exactly as you liked yesterday! Get ready for DELOAD week at CFD… but make no mistake, deload does not equal easy! We will be introduced to some new movements as well as some high skill gymnastics work in our programming this week. This is our final week of the Wendler 5/3/1 program, next week is MAX OUT WEEK! JUNE STRENGTH CYCLE Week 8 (6/20-6/26) - 1x5@40% - 1x5@50% - 1x5@60% (deload) Week 9 (6/27-7/3) - Heavy 1 Rep Retests Announcements: HAPPY ANNIVERSARY, CFD!

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It is good to be back! I have been staying in Louisiana for the past week, where I dropped in at CrossFit NOLA. Working out in 100+ temps… I thought I was going to melt into the floor at one point. Interesting to see how the equipment there is completely rusted out from the humidity and salt from human use! Looking forward to getting back to CrossFit Develop, rust free equipment, and mild Wisconsin spring temps. We are entering our FINAL BUILDING WEEK of our Wendler 5/3/1 cycle! This week we will be working very close to our "single" lift

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Happy Monday Athletes! There have been so many new faces at the gym lately, which is so exciting! We all remember what it was like to be the new face at the gym… make sure you take time to make the new members feel welcome by introducing yourself 🙂 Look for some new and returning challenges in our training program this week, including 18.2 and "Red Light, Green Light." Six weeks down for our 5/3/1 Strength Cycle, so make sure we continue to stick to those percentages and add the necessary weight. TRUST THE PROCESS, I can't wait to see

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Happy Monday, everyone!   This week I'd like present a challenge to all who read this blog.  I'd like you to take a moment to think of an athlete at CFD that you really admire.  What is it about this person that sets them apart?  Attitude, work ethic, drive and determination... whatever it is, the challenge is to bring more of whatever that attribute is to your daily life in and out of the gym.  See how making mindful adjustments can impact your day, and those around you.  AND... if you feel so inclined, tell that person what it is you

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Hey all this is Chris and I wanted to let all of you know that I am very excited to say that Coach Heidi will be starting to help out with this blog post!  Starting next week, she will be adding to this as she takes on a bigger role at CFD as our Gym Manager.  We are so happy to have he on board!  Thank you Heidi!  You're gonna do great!This week we are starting the actual build of the strength cycle.  Weights will feel light but that's a good thing.  They should!  Remember we will build from here. 

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We will host Four-tified this coming Saturday May 7th.  If you don't have plans you should swing by and watch some of the excitement.  We also have a number of CFD athletes competing you can come by and cheer on. As we say goodbye to April and hello to May, Memorial Day is on the horizon.  As such, maybe you’re planning to do the Murph Hero Workout at the end of the month. Maybe you aren’t. Maybe you aren’t even sure what Murph is. Either way, there’s a lesson to be learned over the next four weeks as we build up

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Last week of April!  We'll be ending with a bang like always!!!  We have a lot of just good plain solid work this week as we get ready for our next cycle....  STRENGTH!!!But first, let's take a quick at what we've accomplished throughout this cycle... What a month April was! Our main focus was building to the Oly 1-Rep re-tests. The tail end of the Oly Cycle saw some heavy complexes AND some barbell heavy workouts and Benchmarks that highlighted all the Oly Work we have been practicing! The end of the month finished off with some HUGE highlights, the main

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1RM week is here!  1RM week is here!!!That's right.  We are at the end of our Olympic weightlifting cycle.  Time to test all the work that you have been putting in.  Like you've heard us say many times now at the Box, we can't pick when and where you PR.  There are far too many factors that play into that like diet, rest, recovery, etc... we can however, provide you with a path to success.  We can help lay the foundation with good programming and mechanics.  We can provide you an awesome atmosphere and a superb support system.  That's exactly what

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