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What a great week of workouts, CFD! Fran, our final Mid-Year Challenge workout, a Hero WOD on Saturday ... it was a lot of sweaty pushes. Remember to continue to allow yourself to recover properly, and hydrate during these hot summer months. If you're feeling depleted or worn down, consider adding some electrolytes to your routine, such as an LMNT packet. It may be the extra boost you need! This week's schedule looks a bit different with the Fourth of July holiday. On July 4, we will be having a Holiday WOD at 9 a.m. The gym will be closed

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You all crushed the second mid-year challenge workout this past Friday! That was a sweaty push. You'll be happy you practiced your 21-15-9 pull-ups ... because this week, we see the classic "Fran" return! Fran is a quick, painful workout ... that's the good news and the bad news lol. It will be over soon! As always, take good notes in Wodify and track your personal progress. In July, our strength cycle is actually going to start in the second week of the month. This is to account for the Fourth of July holiday week(end), when we traditionally see lots

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Happy Father’s Day to all of our CFD dads! Thank you for all you do every day for your families! We know it’s not easy to get up early for a workout or come to the gym every day after work, but we’re proud of you for giving yourself that hour. Your family deserves the best version of you, keep up the great work. How did Cali Bear go for you all on Monday? What a great push. Maybe you went up a few pounds this time around, or maybe you stayed at the same weight but your form and

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Summer is here! The kids are officially out of school and the sun is shining. :) Who wants to plan an outside 10K row at an upcoming Open Gym?? It's always fun to bring some of our equipment outside for a change of pace in the summer! Let me (Coach Katie) know if you're interested. :) Great work making it through those Grind workouts this week. The programming hasn't been easy but you all are doing awesome! Every workout, every strength or skill session, and even every warmup is an opportunity to get better. Make sure you're making full use

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Old Fashioned Night was a success!! Thank you to all who came out to spend some time with our community and give Coach Zack a hug or two before he and his family move to northern Wisconsin. We will miss you so much Zack, thank you for all you have done for CFD. Weaved into the month of June, we will see a retest of Fran and our Benchmark of the Month: Cali Bear! We will also see Barbara, another Hero workout, and a Father’s Day workout. Our toes to bar volume from last month will shift gears, and we

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Thank you to all who joined us on Memorial Day for our annual Hero workout, “Murph.” Whether you did it this weekend, last weekend, at home, at our gym, or at another gym, we are proud of you!! This workout is not an easy one, and we’re so happy you all could do it with friends and family by your sides. Today, we remember and honor those who gave the ultimate sacrifice for our freedom. Please continue to keep Tony and Chelsie Smidl and their newborn daughter, Willow, in your thoughts and prayers. Willow was born with CDH and is

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We saw some definite Murph prep in our programming this past week with high-volume pull-ups and push-ups. Be sure to allow your shoulders and hands to properly recover before getting after it this coming week with some more grind-style workouts. Murph is just one week away! Invite your family and friends to join us — they can sign up for free using this link: https://crossfitdevelop.wodify.com/OnlineSalesPortal/ReviewPurchase.aspx?OnlineMembershipId=98035&ClassId=148649562 The more people we have coming together for this classic Memorial Day workout, the better! It's always a great way to kick off our summer. This week's programming looks like a whole lot of fun!

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Great work on finishing up this strength cycle, CFD! We ended our cycle with two 3RM tests this past week — it was great to see so many people push themselves on those third reps! Now that the strength cycle is done, we will go back to general conditioning lifting, which will consist of barbell complexes and strength days, but there will not be a linear progression behind them. We will continue to get stronger by varying our strength movements! Throughout this month, we will see the gymnastics focus shift from Strict HSPU to building confidence/ capacity in toes to

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Test week is here! I hope you're all rested and recovered after deload week. This week, we'll be getting after a 3-rep max test of overhead squat/front squat (Tuesday) and bench press (Friday). That third rep should be a struggle — fight through and push yourself, you can do this! We saw a fun complex in Barbell on Saturday, Rogue's "Rocket Challenge." 1 power clean + 1 front squat + 1 thruster + 1 shoulder to overhead. Coach Colin said complexes are an easy way to add variation and spend time in positions we don't normally spend time in. Barbell

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It’s deload week, CFD! Let’s focus on dialing in our mechanics and keeping our weights light as we look forward to test week. Next week, we’ll be testing our 3RM for overhead squat/front squat and bench press. We’ll also see the beginning of our four-week optional Murph prep programming begin. If you plan to do Murph on May 27, please take advantage of the prep work we offer! Murph is an incredible, classic Hero WOD, but also a workout that shouldn’t be taken lightly. We want to set you up for success with this workout, as well as the days

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