Category: Uncategorized

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. 

Read More›

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

Read More›

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

Read More›

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

Read More›

We are almost at the end of our Olympic weightlifting cycle.  As such, this week is de-load week.  It's just a good solid week of workouts.  Nothing fancy, just an honest week of work.  I for one can't wait!!! We we finally see a glimpse of Spring it's gonna be all about Four-tified!  Keep your eyes peeled for how you can help out and be part of the action.  You're not gonna want to sit on the bench for this one!!! Without further ado, Let's go get it CFD!!! March/April Olympic Lifting Cycle WEEK 7 (4/11)  De-Load WEEK 8 (4/18)  Heavy 1-Rep

Read More›

I want to first of all say thank you to everyone who participated in the Fit for Kids event!  Together we were able to raise over $700 for this critical work in our community.  Was it a hard workout...?  Yes!  What a great representation of what these kids go through.  A glimpse is all, but hopefully it caused a moment of pause for all that participated.  I know it did for me.  Thank you from the bottom of our heart!Regarding programming, it's a fairly cut and dried week this week all.  Another solid week of work for all!  Oh... if you're

Read More›

Happy April! Oh boy this year is just flying by!!!!  Coming this weekend is the Fit for Kids event. We will be holding the Rx Annabelle WOD for our daily workout in all classes this week. On Saturday we will host the Community version of the Annabelle WOD starting at 10am. This is a free for all event so please feel free to bring all your family and friends in to CFD and support this critical work in our communities. We are going to be wrapping up our Oly cycle this month as we continue the program and progress through

Read More›

This weeks programming is on point!  Such a great mix of conditioning and strength!  I for one can't wait to get to work!  Maybe we can just do this Oly cycle all year long.... 🙂 All I have for this week is a friendly reminder that there is a lot of fun and exciting things coming up very soon.  Please keep your eye on the announcements section down below and if you have any questions reach out to a coach.  With that... have a great week CFD! Friday will bring us to half way through our Olympic weightlifting cycle.  Let's go

Read More›

Well that's a wrap folks!  The 2022 CrossFit Open has come and gone.  We will be totaling all the scores and let the teams know who won once all the scores are in later this week.  Thanks for a great and memorable Open CFD! You all did very well and it's time for my final thoughts for this Open season.  So, without further ado... I can tell you from experience that there are exactly two types of people looking at the open scores right now.  Type 1 is a little bit disheartened.  They are looking at the scores and something

Read More›