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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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Week of 8/17/2025

August 16, 2025
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Our second annual Bring a Friend Week has come to a close — thank you to each and every one of you for either bringing your friends, or making our friends feel welcome! There was one particular morning this week where we had a handful of friends in our 4:15 class. Looking at their faces during chalk talk, you could tell they were a bit unsure and intimidated. We ALL know how hard it is to walk into an established community of people, much less a community where you know you're going to be pushed hard and try something new.

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Week of 8/10/2025 – CrossFit gym near me

August 10, 2025
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Bring a Friend Week begins tomorrow! :) Sometimes an invitation is all it takes for a person to make a change. Do you have people in your life who have sporadically asked you, "Where do you work out? What do you do for exercise? Where is your gym located? Oh I've seen that place before!" People show interest by asking questions. Be the person who initiates a change in someone's life -- sometimes all you have to do is extend the invite. It feels GOOD to be a positive influence in other people's lives. Bring them along for free this

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Week of 8/3/2025

August 2, 2025
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August is here, which means school will be starting back up again soon! Fall is always an exciting time for a fresh start. The weather cools down a bit and we get back to our routines. If you've been extra busy this summer, that's awesome! We can't wait to welcome you back to CFD. :) I came across a good email about summer vacations and getting back on track when we return. Here's an excerpt from "Train Hard" ... **** CREDIT: Gabe Yanez, Train Hard First day back from a quick trip, and I’ve got an important reminder for anyone

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Week of 7/27/2025 — CrossFit gym near me

July 27, 2025
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Great job continuing to get your workouts in during this heat, CFD! We've had the fans working overtime the past couple weeks. :) It's been SWEATY. Training in all four of our Wisconsin seasons helps you become a more well-rounded, fit athlete! Don't let your fitness and health goals slip simply because it's summer. You deserve to feel good! We had a fun partner workout this past Saturday — it was another one of those days where I felt truly thankful to be a part of CFD. After the workout, I was spending some time talking with a new drop-in

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Week of 7/20/2025

July 19, 2025
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In case you missed it on our social media this past week, our second annual Bring a Friend Week will be next month! This free week was a huge success last year, and we can’t wait to offer it again this summer!  What types of people walked through our doors during our last “Bring a Friend Week?” Let’s name a few … “I’ve never done CrossFit before, I have no workout experience, please don’t let me die.” “Something needs to change in my lifestyle, please help me!”  “I’ve worked out for years, but I’m looking for a new gym!” “My

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Week of 7/13/2025

July 13, 2025
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What a great week, CFD. :) We had a super fun Barbell class programmed by Coach Colin called "Tactical Gains." We completed several tough stations in teams of 3, and then we wished Coach Chris good luck as he headed off to compete in the Tactical Games this past weekend! We all know the best part of CrossFit is the community, and that was on full display this past week Wednesday during this class of 20. Teaming up with people you don't normally work out with and doing hard things is FUN — there are incredible people next to you

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Week of 7/6/2025

July 6, 2025
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Happy 4th of July, CFD! What a beautiful week of summer weather we've had. I hope you all enjoyed some time with family and friends over the holiday weekend — lots of swimming, boating, hanging out on lakes, grilling out, laughing with people you love, AND of course, WODs at CFD! A quick note about the blog — I typically try to have it posted by Sunday afternoon/evening. If you don't see the post by that time, click refresh on the page you have open, close and re-open tabs, or clear the cache in your phone (under Settings). At least

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Week of 6/29/2025

June 29, 2025
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A couple great topics came up at our coaches meeting this morning, and one I specifically wanted to chat about on the blog is how we approach our workouts. We want CFD to be a place members can come to five days a week, a place that makes you feel BETTER outside the gym, a place that doesn't leave you feeling wrecked. CrossFit should enhance your life, not take away from it. :) We see so many bodies and minds completing transforming month after month, and we want to continue in that positive, upward direction! As you all know, Mayhem

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