Category: Uncategorized

Count down to The Open is set at only 4 weeks now CFD!!!  As I'm sure you've noticed the workouts are getting a little more intense again and we are really concentrating on the skill work to get you an awesome PR when The Open arrives.  Keep making it to the gym and give a little more time for your mobility as we ramp up.  It'll keep you feeling great and moving well all month long. I wanted to take some time this week to acknowledge all the hard work people have been putting in during Barbell classes.  We were

Read More›

Hang on all, some classic content about to come your way... Monday night during Barbell we started discussing CrossFit, competing, differences in gyms, and methodology.  I feel it was a very good discussion and I thought that the broader audience would benefit from a couple cliff notes of the conversation.  So here we go... let's start this off by posing a question.  Why do we compete?  No really... why on earth would you ever want to enter into a CrossFit competition.  Remember why you started this journey?  I'm fairly confident it was not to stand on top of a CrossFit

Read More›

As we continue our prep for The Open, this week is sure to not disappoint.  We have some doozie workouts that are sure to leave you feeling it for a few days (can you say Monday? ?  Woof!)!  It's going to be a great week CFD!  Classes have been full, and the PR bell has been ringing a lot lately!  Let's keep digging deep!  Oh!  Last but not least... for those of you who love that heavy barbell... "The Cali Bear" is coming out of hibernation this week!  I can't wait!!!  Even if it's just 5 lbs. more let's add

Read More›

As we continue our prep for The Open keep your eye out for information about how to sign up.  We also plan to have teams again this year as we have in the past.  With the new format I'm very excited for this year!  There will be options for Rx and Scaled, full on, minimal equipment, and no equipment.  There is no reason everyone cannot participate this year! Speaking of this year... what are we going to do when The Open is over with!?!? Oh don't you worry... ? We've got your plan.  We will be using a bi-monthly focus

Read More›

Hey all!  Not much going on this week...  Programming is looking good and we are definitely getting our metabolic conditioning in lately.  We have a nice mix of barbell and cardio work this week.  I can't wait! We had a large group of new members graduate on-ramp this last week so make sure to give them that warm CFD welcome.  Show'em how awesome you all are! ? Keep working hard CFD and have a great week!!! Announcements: None Here are the lifts of the week: Monday – Strict PressTuesday – DeadliftWednesday – ThrusterThursday – METCONFriday – Bench PressSaturday – FSQT and SnatchSunday – Open

Read More›

Shewww....!!!  Baseline testing is finally behind us.  Well for now at least... don't worry though, it'll be back before we all know it.  Hope you all had a great week last week.  I can't believe all the PR's!  You all consistently amaze us!  Keep up the good work! Now let's turn our focus forward a bit.  The next big milestone that we have coming up is the CrossFit Open.  The Open will run from March 11th to March 29th this year.  Once again, we will be looking to get as many of you to participate as we can.  This is

Read More›

Well we finally made it.  The first full week of 2021 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 some baseline testing!  Yupp!  That's right.  This week is baseline testing once again!  Make sure to come it into the gym every day this week so you have some good performance markers to compare to later in the year. Speaking of comparing to past data below is our year in review. 

Read More›

Thank you to everyone who came out to the Christmas workout!  Also thank you to everyone who brought in a friend or family member.  We hope they had a blast.  We had a ton of fun and it was great to see everyone supporting each other and grinding through that workout.  There were a lot of smiling faces in the crowd despite the slugfest of a workout.  ? There was SO MUCH positive energy in the gym that day!!!  What a great feeling!  We can sense more normal days ahead as we usher in 2021! ? We'd like to send a

Read More›

Last full week of the year!  The end of 2020 is near all!  We have a lot of schedule changes so please keep your eye on the below announcements and the class schedule in Wodify.  If a class shows up, we are open.  If not... take a much-deserved day of rest!  We can't wait to see you all for the holiday workout.  Please remember to invite your friends and families, as always this is a free event! See you at the whiteboard CFD!!! Announcements: Christmas / New Year Holiday Schedule Christmas Week: 12/21Tuesday 12/22 - Normal Class ScheduleWednesday 12/23 - 6:15pm Class CanceledThursday

Read More›

It's 2RM week and we're gonna hit it hard.  We have PLENTY of work coming at you all this week!  Make sure your rest, nutrition, and recovery are on point this week.  You're sure to need it! ?Make sure to review the upcoming holiday schedule at the bottom of this post.  Please, please, please reserve your spot for the holiday workouts early.  This will help us greatly to plan.  Thanks for your understanding. Since it's 2RM week, a week where we push the limits and try to reach out ultimate strength potential at the time.  Also, since we've just introduced

Read More›