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Week of 10/26/2025

October 26, 2025
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We have an amazing week of programming coming up, CFD! I'm excited. Before we get to the workouts, I wanted to highlight an article I read about how to recognize fatigue while training. Our bodies give us signs that it might be time for a rest day or two — experienced athletes know how important it is to listen to those signals. I'll list a few key signs below ... ************ {Credit: CrossFit.com} Desire to Train One of the first signs of a possible overload state is a noticeable drop in motivation to train. Even the most dedicated athletes can

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Week of 10/19/2025

October 19, 2025
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Nice work pushing on your one-reps this past week, CFD! We saw some incredible PRs! Pushing to our max is never easy - remember to take the proper steps toward recovery this week. We're in between cycles - next week, our new strength and gymnastics cycles begin! From Oct. 27 through Dec. 20, our strength focus will be back rack lunges, front squats, bench press and shoulder press. Our gymnastics focus will be handstand, core and grip. We're about to see some movements we don't often have the chance to work on in these next cycles - I'm excited to

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Week of 10/12/25

October 11, 2025
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This coming week looks like some really great, hard work. We have some one-rep tests and some challenging workouts. I can't wait! If you love the longer, grind-style WODs, you won't want to miss Monday and Saturday. If you love a fast, hard EMOM, we'll see you on Thursday. :) Saturday's WOD reminds me of the types of workouts we typically do on holidays. It's a chipper consisting of 22 movements to honor the 22 veterans we lose each day to suicide. To learn more about the "Mission 22" workout, register, or donate, please visit: mission22.org/mission-22-wod We have a new

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Week of 10/5/2025

October 3, 2025
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It's taper and tune up week for our current Strength cycle! We'll be backing off the weights a bit in back squat and deadlift to prep for next weeks' one-rep retests. This week, we'll see a one-rep test for snatch, and next week, we'll see a one-rep test for back squat, deadlift and clean and jerk. This wave cycle has been difficult, I'm excited to see who's made improvements! I wanted to take a moment and give a special shoutout to our October Athlete of the Month, Cory. If you haven't taken the time to check out her feature on

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Week of 9/28/2025

September 27, 2025
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Who remembers the workout "Death Row" from when we did NCFit's programming?? Well, if you liked that one or found it to be a great challenge, you're in for a similar grind this week! (Get ready for burpees and row on Thursday.) ;) We're getting heavy in our strength cycle! Back squat is on Wednesday. This wave pushes athletes into near-maximal intensities, challenging both strength and confidence under the bar. Athletes perform two full waves of 3-2-1, climbing to 93% in each, before backing down slightly to refine bar speed and technique. The focus is on maintaining bracing, posture, and

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Week of 9/21/2025

September 21, 2025
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(Photo credit: Scott Carnahan) Happy Sunday, CFD! I'd like to begin with a big shoutout to Coach Sarah, Megan, Amanda Sacks, Jon Sacks, Mari, Becky, Jaimie and Chad for competing in the Ragnar Relay this past weekend in Wausau! Thousands of people came together to camp and trail run morning and night — we're proud of you for stepping outside your comfort zones and seeing what you're truly capable of! Physical and mental growth alongside like-minded people is the best part of what we do at CFD. Amazing work, guys! You should be so proud. Fall is upon us and

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Week of 9/14/2025

September 14, 2025
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What a fun weekend, CFD! Thank you to every member who came out to either compete or support us in the 2025 Milwaukee Fire Truck Pull! It was a beautiful day spent competing for a great cause. We know it's not easy to find an open weekend, we appreciate you taking the time to hang out with the CFD community! A huge thank you to Reliant Fire Apparatus for being our sponsor, you are the reason we were there! Continuing on in the spirit of competitions, we have six CFD members who will be competing in the Ragnar Relay this

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Week of 9/7/2025

September 7, 2025
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A few thoughts this week on the use of the whiteboard and recording scores ... “At the start of class, the coach uses the whiteboard to set clear expectations and goals, explaining the workout and providing scaling options so every athlete can participate at their appropriate intensity. After the workout, athletes record their scores on the whiteboard, creating a visible log of their performance that not only tracks progress but also fosters a sense of shared purpose and accountability.  This consistent ritual of sharing and tracking results, while strengthening the gym’s unique culture, is a key hallmark of CrossFit’s ethos:

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Week of 8/31/2025

August 31, 2025
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Happy Labor Day weekend! Please be sure to join us at Open Gym from 8 to 10 a.m. Monday — Coach Colin will be running the "Filthy Fifty" workout! This one is always a good push. Come finish your summers off at CFD with friends by your side! The workout will begin at 8:30 a.m. We've been talking about our new strength cycle lately, and with this cycle, comes a gymnastics focus as well. We will be working on gymnastic volume and percentage work. Weeks will alternate between pressing and pulling movements through a variety of skills. You’ll see EMOMs,

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Week of 8/24/2025

August 24, 2025
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Our new strength cycle begins this week! The primary lifts will be back squat, deadlift and olympic lifting (snatch/clean and jerk). We will be testing one-reps this week to start off our cycle. However, some members may have maxed out on the previous cycle and feel confident with their established one-rep, which is great! Instead of one-rep testing again this week, those members may instead do 3-4 sets of 3 reps at 80-85 percent, focusing on consistency and technical refinement. This strength cycle will be a wave progression — the use of wave loading helps prime the central nervous system

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