Category: Uncategorized

........................................................................................................................... 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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So... I've had something rumbling around in my head for several weeks now.  The issue is I was not sure exactually how to bring it up or talk about it.  Well after traveling this last week for work once again, I finally feel ready.  You see... I'm...  well... different.  There really is no other way to say it than that.  I'm different.  That's all.  I'm just a different type of person.  I'm not like most people and quite frankly I'm ok with that.  When others go out for drinks, I go and workout.  When they watch TV shows on the

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Hope everyone is enjoying the strength cycle so far.  Everyone is looking good and starting to get very comfortable with moving their weights.  You are all doing a great job, but I'd like to put out a friendly reminder to prioritize form over all else.  We all have off days and as we start to crank up our weights, please remember if you're having an off day and not moving well don't push it at the expense of form.  Just because the program is stating you need to hit a certain weight that day it may not be right for

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First of all a big THANK YOU for all the kind words over the past week.  I was truly humbled by how many people reached out and congratulated us on our 3-year anniversary.  It felt truly amazing.  Like I've been saying all along.  YOU ALL are what makes CFD great.  Keep being awesome and thank you!!! Now regarding what is coming up this week... GET INTO THE GYM THIS WEEK!!!  We will be kicking off our next strength cycle starting this week and will be establishing your baseline numbers that we will be using for the next nine weeks.  You read

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3 YEARS!  No really... 3 YEARS OF CHANGING PEOPLES LIVES!!!  Wow.  Just WOW!  On the 23rd of this week we will have been in business for 3 years and all we can say is WOW!  Thank you to everyone who has believed in us and helped us along the way.  To all of the great people we have met throughout the years.  Keep being awesome!  We are truly humbled by what we have learned, what we have been able to do, and what support we have gotten along the way.  YOU ALL are what makes CFD great! Regarding the programming

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It's a very straight forward week this week.  We start the week strong with an NCFit original "RIPCORD", we have a good solid day of work on Tuesday then what might be the WOD of the week on Wednesday.  The only day that might be more fun this week is Thursday... or Friday... or maybe Saturday... awww heck!  I guess what I'm trying to say is that the programming looks great this week!!  There's a lot of fun and a lot of work.  If you're up for a real challenge, please bring you weighted vest in on Saturday for the

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Murph... well... that escalated quickly.  lol!  It was a great day with some awesome accomplishments by many of our members.  If you weren't able to join us, you certainly need to for next year.  A big thank you to everyone who made it out.  You all did awesome, and it was truly a great day and we're proud of all of you.  As the soreness fades, please always remember what that workout means and what people and families have given for the freedoms we all have.  We are ever grateful.  Thank you. This week's programming looks like a ton of

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We continue to go long for two times per week but as we roll into June our shift will gradually turn more into shorter sprints and strength.  Towards the end of the month, we will be building into a 1RM for BSQT, Deadlift, and Strict press.  This is so we will have accurate number to base our strength cycle off of in the month of July.  You read that right.  Heavy weights are just around the corner once again! ? Oh, don't you cardio buffs worry though... we will still have plenty of crowd favorites for you as well.  Little

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