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It's always fun and rewarding to see ourselves and our friends get PR's during one-rep max week! Congratulations on all your hard work, CFD. We had some good conversations at the gym this week — if you didn't hit a PR on a lift or on a benchmark WOD, it's truly ok! It doesn't mean you're not progressing. Every day you show up and give your best effort is progress. Summer is coming to an end and a lot of us are feeling a bit worn out — vacations, the start of school, kids still home, work picking up, weekends

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We've reached one-rep max week! This is the final week of our 8-week Olympic lifting cycle — it's time to retest our snatch and clean and jerk. Maybe you'll get a PR this week, maybe you won't! Either way, be proud of the work you've put in. If you took away one or two technical improvements on your lifts, you're already winning! I asked our Barbell coach, Coach Colin, if he had any words of wisdom for one-rep max week. So here's your Easter egg, loyal blog readers! Lol. You get an extra tip. Coach Colin said he focuses on

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Deload week! :) This week is week 7 of our 8-week Olympic lifting cycle. We will continue to perfect our mechanics at lighter loads this week, all in preparation for next week's 1-rep max retests of the snatch and clean and jerk. Remember to dial in your recovery this week — we want our bodies feeling strong and energized heading into those 1-rep max attempts next week. We're excited to see you all show off the work you've put in over the past two months! It's been amazing to see so many of our newer members blending in well with

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Summer is starting to wind down a bit, CFD! How are you feeling about the start of the school year again? We're here to be your constant as the busyness of fall begins and schedules ramp up again. Remember to give yourself an hour a day — you (and your family) deserve it. :) I (Coach Katie) just returned from a 10-day vacation out east with my family — we rented a house in North Carolina on the ocean with CFD member Michelle + her family. Michelle and I ended up going for a 4-mile run along the beach every

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It’s been a hot one this week! Nice work getting to the gym, CFD, even on the days you know you'll sweat from just the warmup. Soon enough we’ll be back in our sweatshirts, so let’s enjoy these warmer temps while they last! If you didn’t get a Develop Barbell shirt during the first round of orders, Kelly has opened up a second order form - be sure to add your picks to the sheet, they’re super cool shirts!  We are halfway through our 8-week Olympic lifting cycle. If you’re enjoying dialing in your techniques and would like even more

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It's been such a great week, CFD! Classes have been filled with all of our amazing members, energy is high and we are crushing goals TOGETHER. Thank you for continuing to make this community such a positive, supportive atmosphere for so many — we wouldn't be where we're at without every single one of you! Because of the high demand, we've officially increased the cap of 5:15 a.m. Wednesday Barbell class to 20 people. Coach Colin laid out some great guidelines in our Facebook members group, which I will paste below. We're constantly striving to make CFD the best experience

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July is in full swing and we saw some sweaty, tough workouts this week — great work, CFD! You should be proud of the effort you put in day in and day out. We're seeing a steady flow of new members checking out our gym this summer — thank you for greeting them with a smile and showing them the ropes of CFD! We all remember how much courage it took to walk in the door for the first time. It's never easy to start something new, and we're so happy to see our community grow! Summertime also means our

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Week 2 of our 8-week Olympic lifting cycle! :) How did 1-rep maxes go this past week? We hope you all hit some good numbers with solid techniques to take into this cycle. Week-by-week, we'll improve on our techniques, and when we re-test, we'll get to see if all the hard work has paid off. Consistency is key, CFD. YOU are the only one who can improve your weaknesses. Speaking of work, has everyone noticed our "Goals" board by the TVs? Think aboout a goal for yourself and write it on the board. Seeing your goal every day will encourage

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Happy 4th of July, CFD! We hope you all have a safe and fun holiday weekend with your family and friends! Enjoy the time together and come back rested and refreshed for a great week of workouts. Please join us at 8 a.m. Tuesday, July 4, for a holiday WOD — as always, friends and family are free. :) Going into July, we have a lot on our plates as we begin our next macro cycle: CAPACITY! Our first main focus for July is going to be our 8-week Oly cycle. It will begin AND end with a 1RM Snatch

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5 years, CFD! :) Thank you to all of our members who made the surprise get-together this past week a success! Thank you to Coach Colin for the amazing plaque and outstanding video! Most of all, thank you to Chris and Kelly for being incredibly selfless leaders. If you haven't had a chance to check out Kelly's post on her personal Facebook page, please do! She explained the CFD journey better than anyone could have. Cheers to a huge small business milestone, we're so thankful for you all! Speaking of Kelly ... how did this year's "Kelly" WOD go for

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