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How's dem calves all!? ? Can't say I didn't call that one... lol  All jokes aside make sure to keep pumping the blood through them.  Light stretching and eat well.  Until next year Chad.  Until next year... We're sticking to our commitments this week for sure.  We have a nice mix is short, long, and skill work.  Along with some heavy barbells tossed in the mix for some fun. Please make sure you are paying attention to your recovery and let's finish this year out strong! Here we go CFD!  Here's to another week! Announcements: NONE Here are the lifts

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Cut and dry week all.  The only thing I'm going to highlight is that we have Veterans day on Thursday.  We will be doing "Chad" on that day.  Make sure you are ready!  This is a lot of volume. Thank you Veterans for all you do! Here's the "CHAD" Extra Credit Plan: Week 6 of 6 (11/8) - CHAD on 11/11 ? November is flying by all!  Get into the Box and let's finish this year strong!!! Announcements: NONE Here are the lifts of the week: Monday – "Grace"Tuesday – BSQTWednesday – WODThursday – "Chad"Friday – WODSaturday – "Fight Gone Bad"Sunday – Open Gym

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October is over.  ? Hope you all had a great Halloween weekend!  With the end of October, we also say good bye to our gymnastic cycle.  Whatever will we do next...?!? Well November is here and the end of the year is sure to fly by in a hurry. We have sown the seed for the year and now it is time to reap the harvest. In the final two months we are going to be diving into the culmination of all of our hard work with a very well rounded and classic feeling in the final 8 weeks. In the workout

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WOW!  This week's programming looks spicy!!!  If you're the type of person who likes hot sauce on your eggs to get you going first thing in the morning... well then, this week is for you!  Yeah, that kind of SPICY!!!  The it's got a little KICK kinda spicy!  I hope you're picking up on what I'm saying here... ? Just one other thing... good luck to all of our teams competing this weekend.  Or depending on when you read this... I hope you had a blast!  I'm sure you did or will crush it!!! lol Here's the "CHAD" Extra Credit Plan:

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Hello All!  Not much to talk about this week.  Just another great week of training!   The only little thing I'd like to note is that the box height will be going down this week for the Chad prep work.  Just stick to the plan and have fun with it. Here's the "CHAD" Extra Credit Plan: Week 3 of 6 (10/18) - 550/300 Step-UpsWeek 4 of 6 (10/25) - 700/400 Step-UpsWeek 5 of 6 (11/1) - 400/200 Step-UpsWeek 6 of 6 (11/8) - CHAD on 11/11 Have a great week CFD! Announcements: NONE Here are the lifts of the week: Monday

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Well if you read the blog last week I said that I had A LOT to go over.  Bet you were on the edge of your seat all week... ? lol  Well have no fear.  The wait is over! Do you remeber your first class at CrossFit Develop?  Do you remeber the feelings and the emotions that lead up to actually clicking that free trial buttion or taking that first step through the door?  I mean sure... it's easy to come to class now.  You have your friends, your click, your tribe if you will.  You look forward to coming

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Where to start, where to start.  There is just too much to cover in this blog post! Ok.  Let's start here.... we are so very blessed to be welcoming another two amazing people onto our coaching staff at CFD.  That's right!  Not one but two more coaches!  Please help me to welcome long time members Jaymee Harvey Willms and Katie Gardner!  You've worked out with them for years.  You've shared highs and lows and now you get to be guided by these two amazing ladies along your fitness and life journey.  We for one can't wait to see all the

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Don't know about you all but I've been loving this going HEAVY!  The gymnastics work in there really spices it up and makes me concentrate on great positioning and pacing.  If you've been having fun with these workouts, then this week won't disappoint either.  It's yet another good one! ? Before I let you go, I want to make sure to mention that Mike is through our on-boarding process so you can look forward to seeing him lead classes in the near future.  We are so happy to have him as a member of our coaching staff.  He is super fun

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WOW this weeks programming looks like fun!  We start the week clang'n and bang'n then round it out with some stingy cardio.  I for one can't wait to hit these workouts! Have fun with it CFD!!! Announcements: Develop Within Develop Within will be canceled for this year due to low attendance.  For those of you who did sign up, thank you SO MUCH!  You'll be getting a separate email.  For everyone else, keep your eyes on the lookout for the return (HINT: it will be bigger and better than ever!). ? Here are the lifts of the week: Monday – Power CleansTuesday

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Let's keep it simple and to the point this week all.  I'm gonna leave you with only one thought. We've got a lot of conditioning coming our way this week.  So, remember when saying "I'm not good at cardio"... most of your cardiovascular ability come from the grey matter between your ears. Let's go dark CFD. Announcements: Develop Within That's right all!  Our internal competition is back!  This year we will be holding Develop Within on October 2nd.  It will be an individual competition with four divisions.  Male/Female both Scaled and Rx.  Block the date off in your calendars!  You

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