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Week of 6/22/2025

June 22, 2025
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How about this heat?? :) It may be 95 degrees outside, but CFD tends to stay pretty cool! Don't let the weather stop you from getting a great workout in. It can be easy to slip off track during the summer, but remind yourself why you're here: You love feeling healthy. You love being active and living life to its fullest. You love looking good. You love crushing goals. Small, smart choices will win the race! Stay hydrated, well-rested, keep your nutrition in check on those weekends away, and we'll see you at CFD. :) Let's look at this week

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Week of 6/15/2025

June 15, 2025
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Happy Father's Day to all the hard-working dads at CFD! We hope you're enjoying a relaxing Sunday with your families today. :) Maybe you're sipping some coffee as you read the blog and thinking to yourselves, "What is Chris going to put us through this week??" No worries friends, I changed the password to the blog, Chris is locked out, I'm saving you from another week of his programming! ;) In all seriousness, amazing work this past week — I thought it was a great throwback, and I loved to see people push themselves just a bit harder than they

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Week of 6/8/2025

June 8, 2025
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Hello CFD!!!  Coach Chris here!   Grab your Orville Redenbacher, pop your favorite drink open, and strap in... here comes a few words of encouragement along with a crazy change of plans from your Head Coach.  🙂 I don't know about you all but this year is absolutely flying by!  Hard to believe we're already about half way through the year.  (Fun fact... June 23rd is CFD's birthday!)  My days seem to go by in the blink of an eye lately.  For the few of you who know me very well, you know I have been very much so, head down

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Week of 6/1/2025

June 1, 2025
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Amazing work on Murph this past week, CFD! What an awesome turnout and fun morning with our CFD family. It may have taken a couple days to recover and get back to your norm again, but I've always felt it's worth it! Thank you to all those who came to either work out or hang out! It's the week you've all been waiting for! (Maybe?) lol. We're retesting our one-rep back squat and bench press this week. Approach these days with confidence and a positive attitude. Let's see who can hit some new PRs! Be sure to take a look

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Week of 5/25/2025

May 24, 2025
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Memorial Day weekend is here! Many consider this weekend the official start to summer. :) Let's start our summers off right with the CFD family by our sides. Our annual holiday workout will begin at 9 a.m. Monday (May 26). We'll be running one heat of Murph. We'll then have a cookout from 10 a.m. to noon. Please bring a side to share! Remember, family and friends work out for free at all holiday WODs! Bring in your partners, kids, neighbors and friends — Murph can be modified for all fitness levels and ages. We're excited to spend this time

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Week of 5/18/2025

May 18, 2025
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We have one more week of Murph Prep before Memorial Day is here! We had a few people completing Murph at Open Gym this weekend — amazing work! Our annual holiday workout will be at 9 a.m. May 26. We'll be running one heat of Murph — the more people you're doing it alongside, the better. We'll then have a cookout from 10 a.m. to noon. (Kelly will be creating a sign-up for what you can bring.) Remember, family and friends work out for free at all holiday WODs! Bring in your partners, kids, neighbors and friends — Murph can

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Week of 5/11/2025

May 11, 2025
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Happy Mother’s Day to all of the strong women in our lives! We see it every day inside our gym – Mom Strength is a real thing. Thank you for all you do for your families and those who surround you. We hope we’re able to provide a space for you to connect, destress and become the best version of you! I've had a few people mention lately that they read the blog to get a feeling for the upcoming week's workouts, and that's great to hear! If there's anything else you'd like us to address or post on the

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Week of 5/4/2025

May 3, 2025
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Welcome to May-cember. :) The craziness of the holidays without the actual holidays — parents know! The end of the school year brings out all the activities, concerts, field trips, games and practices. We're also experiencing some illnesses going around our community, and no one wants to get sick during one of the busiest months of the year! If you're symptomatic, take some time to think about when it's best to move and when it's best to rest. Here are a few tips taken from an article by "The Smartest Coach in the Room" ... What to Do When You're

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Week of 4/27/2025

April 27, 2025
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Congrats to the 9 CFD ladies who competed at Festivus Games this past weekend in Waukesha! We’re so proud of you for coming together, stepping outside of your comfort zones and putting in the work at a fun competition! We train every day at CFD, and it’s fun to showcase your skills and compete. Thank you to those who stopped out to cheer on our athletes! We say it all the time, but we simply have the BEST community. We're grateful for each and every one of you! Who will be the next to sign up for a comp?? Week

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Week of 4/20/2025

April 19, 2025
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Happy Easter, CFD! We hope you all are able to enjoy this holiday weekend with your family and friends. We are thankful for each and every member of our gym family! We are heading into week #5 of our current strength cycle. As the weights continue to get heavier, a few questions have popped up about the possibility of failing the 20-rep back squat. Please feel comfortable bailing out of a back squat before you attempt the 20-rep each week. If you have questions about how to bail, ask a coach anytime. If you fail the 20-rep, that's ok! If

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