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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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Not much at all this week.  Please keep your eye on the holiday schedule down below.  Other than that it looks like another great week of programming with some sweet benchmarks tossed in the mix to spice it up a bit.  I can't wait to see how much everyone has grown! Let's go get it 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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ONE REP!!!  Well, that's it.  Just like that, 1RM week is here and gone.  It was truly inspiring to see all of you push yourselves and I am in awe of all the PR's that we had this week.  You all truly amaze me.  I know we say it all the time but... I can't wait to see what you do next.  Keep being awesome and congratulations. Well as we put our strength cycle in our rear-view mirror and turn our gaze onward, let me break down what's up next to challenge you all.  After building some overall pure strength in our Wendler

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IT'S 1RM WEEK!!!  Nine weeks later we are finally here!  Time to hit those new one rep maxes!  The energy will be high in classes, and you will get to showcase all of the hard work that you have been putting in.  I for one can't wait to see what you all are capable of.  Please remember to listen to your body.  Just because a 1RM is programmed does not mean that today is your day to hit one.  There are many factors in play.  If you have been on vacation, stressed, not sleeping well, or not eating well all

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Here we are... finally at the end of our strength cycle.  This week is de-load then next week we'll all push the weight and hopefully hit new 1RM's.  This is when I send out a friendly reminder that de-loading is VERY improtant.  Please even if the weights feel light stick to the program.  Hit your numbers than give the extra effort in the WOD.  You'll get to show off soon enough and hit those heavy weights.  Next week will be here before you know it. Let's get ready CFD!!Here's what's left of our strength cycle:July/Aug Wendler CycleWeek 8 of 9

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Not much going on this week besides a great week of training.  August is going to be a HEAVY month, pun intended, as we come to the end of our strength cycle and continue to go short with our workouts.  Oh, and going heavy would not feel quite right without the reappearance of Cali-Bear!  Oh, yeah.  We have that to look forward to this month.  Keep taking your recovery seriously and moving with good form.  This strength cycle is starting to feel a little bit repetitive but the benefits will show in every WOD for the rest of this year. 

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........................................................................................................................... Can you feel it?  Summer is starting to come to an end.  Kids will be back in school soon and we will once again be readjusting to a new schedule.  You've all heard me say it several times but please make sure to keep prioritizing your health and well-being.  As they say, "you cannot pour from an empty cup".  If you need any help with motivation or maybe just a friendly ear to bend, please reach out to a coach.  We're here for you guys. One other thing I'd like to mention is that the CrossFit Games have come

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Please make sure to read the email that was sent out in regards to some policy changes at CFD.  If you have any questions, please reach out. Barbell is now offered on Sunday mornings as well as Saturdays and Open Gym has been moved to 10-noon on Sundays. Other than that, we are halfway through our strength cycle and hitting some baseline testing.  This is a big week CFD!  Lot's of exciting workouts and weights are starting to get heavy. Have fun with it CFD!Here's what's left of our strength cycle:July/Aug Wendler CycleWeek 5 of 9 (7/26) - 3x5 (Increase Training

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