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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

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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

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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. 

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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

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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

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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

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We begin and end the week with a run in the workout this week!  Please make sure to dress appropriately.  Let's try to get outdoors if able.  The weather is still looking favorable for running outside but we of course will have an option to stay indoors if you'd like.  Running is so good for us!  Even if it's not as fun as cycling a heavy barbell.  ? Our goal is to get as much running in as we can despite the winter weather that is inevitably coming.  Let's have fun with the challenge this week! On top of the

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Hope you all had a restful Thanksgiving week.  That "Tryptophan" workout was no joke!  Had me feeling it for a few days afterwards.  Hopefully for those of you who brought friends or family they were not walking too funny the next day.  Thank you for everyone who was able to join us.  It was great to get everyone together and sweat it out! With all the extra running around and stress of the holiday season, this is one of the hardest times of the year to stick to your commitments.  Make sure to take the much-needed time for yourself and

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For all who went hunting this past weekend we hope you had a successful, safe, and memorable time.  Hopefully the deer was a little easier to drag this year. ?For those who were able to participate in Lift the Weight off Kids... Thank you!!!  The cause is truly a great one and your support is needed.  Hopefully you were able to hit some PR's! This week is going to be difficult as we get all of our strength lifts in early so we can stay on track with our strength cycle and then enjoy the time off for Thanksgiving.  Hopefully

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As we start this strength cycle off please make sure to keep your eye on the lifts of the week.  You will be able to get the most benefit by hitting the days every week where we are performing the major lifts.  I look forward to seeing everyone's progress this time.  I can already hear the PR bell ringing!Other than that, there is not much going on this week.  We will be having our holiday challenge like we have done in the years past so keep your eyes out for more information.  Let's make sure to get enough sleep and recovery to

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