Category: Uncategorized

How did one-rep max week go, CFD?? Congrats to those who hit new PRs! We saw a lot of amazing effort this week at the gym — way to push yourselves out of those comfort zones. And remember, if you didn't hit a PR, that's ok! You can't force a personal best — we all know what factors play in. Sleep, nutrition, stress and how your body is feeling all affect how we perform at the gym. As Coach Zack once said, "If you don't hit a weight, it doesn't mean you can't hit that weight. You just didn't hit

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It's the start of summer, CFD! We hope you all are rested and recovered from Murph — once again, we had an amazing turnout for our Memorial Day Hero WOD. We absolutely loved seeing you, your family and your friends push yourselves to a new level of discomfort and come together as a community for this workout. I came across this video about the origin of Murph and found it really interesting, check it out if you have a minute! CrossFit affiliates around the world have been coming TOGETHER since 2005 to do this workout. With the start of summer,

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Memorial Day is here, CFD — we can't wait to see you all at our annual Hero WOD, Murph. The gym will open at 7:30 a.m. on Monday, May 29. We'll start the WOD at 8 a.m. Remember, all family and friends work out free! The more people, the better. All fitness levels welcome. We'll also do a cookout after the workout. (Sign up is in our Members group.) This week will be deload week. We'll be getting our bodies rested for our 1 rep retests on deadlift, back squat and push press, beginning the week of 6/5. As we

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Looks like another great week of programing CFD.  Have fun with this one.  Memorial Day is right around the corner.  Please check out the schedule change down below. Have a great week CFD!!! Wendler Cycle (5/1-6/11) Week 4 (5/22-5/28) 1x5 @75% - 1x3 @85% - 1x1+ @95% Week 5 (5/29-6/4) Deload Week  Week 6 (6/5-6/11) 1 Rep Retest Deadlift/ Back Squat/ Push Press Announcements: Memorial Day Schedule Sunday 5/28 - Normal Schedule, Open Gym 8-10am Monday 5/29 - Murph WOD starts at 8am, Gym will open at 7:30am, there will be a social afterwards Tuesday 5/30 - Normal Schedule Resumes

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Tough Mudder... where do I start...  what an incredible day!  We were able to see a lot of people do things that they did not know were even possible!  It was incredible to say the least.  The amount of teamwork, the commandry, and the memories made for a life-time.  How awesome!  I hope everyone involved had an incredible day.  We for sure did.  Thank you to all who participated and we hope to be able to do another similar event soon. Our focus now turns to Memorial Day.  The training has already started.  Our upcoming schedule is shown below.  Please

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Straight forward week this week.  Good luck to our Tough Mudder team on Saturday! Let's go get it CFD!!! Wendler Cycle (5/1-6/11) Week 2 (5/8-5/14) 1x5 @65% - 1x5 @75% - 1x5+ @85%  Week 3 (5/15-5/21) 1x3 @70% - 1x3 @80% - 1x3+ @90% Week 4 (5/22-5/28) 1x5 @75% - 1x3 @85% - 1x1+ @95% Week 5 (5/29-6/4) Deload Week  Week 6 (6/5-6/11) 1 Rep Retest Deadlift/ Back Squat/ Push Press Announcements: Tough Mudder Good luck to everyone running the Tough Mudder this weekend on Saturday morning.  Due to the amount of coaches running in the event we have adjusted

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Hey CFD!  Last month we kicked off our training with a fresh look post-2023 CF Open! Whether or not you used CF Open as a benchmark to measure your performance, in many ways, this was the beginning of a new training cycle.We completed five weeks of tempo work to give our bodies some time to recover from the intensity of the first three months of the year. On top of the tempo work, we started our 9-week strict gymnastics cycle to either build capacity or possibly get our first few strict reps with the Pull-Up/ Push-Up/ Handstand Push-Up/ Muscle-Up!Our aerobic

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Another solid week of training.  Enjoy! Let's go get it CFD! Announcements: Four-tified Due to low attendance, we are canceling Four-tified for this year.  We hope to bring the even back in the future. Tough Mudder Everything is all set for Tough Mudder.  We have 29 individuals on our team!  If you have not completed the registration, please do so.  I sent out individual emails.  Just follow the link and reach out with any questions. Here are the lifts of the week: Monday – Power Clean Tuesday – BSQT Wednesday – METCON Thursday – Deadlift Friday – Shoulder Press Saturday – "Cindy" Sunday –

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Training week.  Enjoy! Please remember to sign up for Four-tified and Tough Mudder.  We're only two short weeks away from two back-to-back awesome weekends! Let's go get it CFD! Announcements: Four-tified This year's event will be held on May 6th.  Make sure to block off your calendar.  You're sure to not want to miss this event! Registration is open!!!  Pull together your team and get signed up now! Here's the registration link:  four-tified2023.wodifyarena.com Tough Mudder Everything is all set for Tough Mudder.  We have 29 individuals on our team!  If you have not completed the registration, please do so.  I sent

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I hope everyone had a great Easter weekend.  Nothing flashy here... just a solid week of work. Please remember to sign up for Four-tified and Tough Mudder.  We're only three short weeks away from two back-to-back awesome weekends! Have fun this week CFD! Announcements: Four-tified This year's event will be held on May 6th.  Make sure to block off your calendar.  You're sure to not want to miss this event! Registration is open!!!  Pull together your team and get signed up now! Here's the registration link:  four-tified2023.wodifyarena.com Tough Mudder We will run the Tough Mudder as a CFD team on May

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