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Tag: crossfit

Week of 12/21/2025

December 21, 2025
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Merry Christmas, CFD! What a year it's been. Please take a moment to watch our "What did you accomplish in 2025?" reel on Instagram or Facebook. Our members shared some pretty cool things! I know many of you who didn't share (or who I didn't get the chance to talk to) ALSO accomplished amazing things this past year. Continue pushing yourselves and working toward physical, mental and emotional growth every day. We're all a work in progress. ;) With the holidays in full swing, don’t stress this week — always remember to enjoy the extra time with family and friends.

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Week of 12/14/2025

December 14, 2025
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AMAZING WORK to those who competed in the Rogue 1,000 lb. Club Challenge today at Open Gym!! It was so inspiring to see people push to their maxes. We as coaches are inspired by you as members daily — your progress is what keeps us going. :) I will be sharing some photos from the event soon, stay tuned!! We're in the middle of December — I don't know about you, but December usually seems like the craziest month of the year. Holidays can be overwhelming in so many ways. One way I've always been able to maintain consistency in

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Week of 12/7/2025

December 7, 2025
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Does everyone remember what's coming up on Sunday (Dec. 14)?? We'll be doing the Rogue 1,000 lb. Club Challenge! Please join us from 8 to 10 a.m. at Open Gym! You can also compete at a different tier: 500 lbs., 750 lbs., 1,000 lbs. or 1,250 lbs. Select your target weight tier and find your max cumulative total for the following three lifts, in this order …1 rep max bench press1 rep max back squat1 rep max deadliftLet’s have fun with this, CFD! There’s nothing better than coming together as a community and smashing goals. If you're not going to

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Week of 11/30/2025

November 30, 2025
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Thank you to all those who joined us for our Thanksgiving workout and Black Friday WOD! There are few things I love more than putting in some hard work alongside my CFD friends. How did your Thanksgiving celebrations go? We know it can be challenging to step out of your routines in both fitness and nutrition over these long holiday weekends. I hope exactly NONE of you stepped on the scale the day after Thanksgiving — why do that to yourself? :) It's normal to carry a couple extra pounds after a big holiday meal — that's just extra food

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Week of 11/23/2025

November 22, 2025
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Hey friends! I came upon a video this week featuring Chase Ingraham — it's absolutely worth a listen. (It's 6.5 minutes long.) He talks about finding his way back to CrossFit after not having a community to go to as he was recovering from a surgery. He also talks about the anxieties of coming into a gym and being out of shape, inexperienced and unable to do certain movements. He talks about scores on the whiteboard, and having the ability to "show your cards" inside a CrossFit gym. Give it a listen the next time you have a few minutes:

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Week of 11/16/2025

November 14, 2025
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I'm back from vacation, I missed you all! :) While I was away, I did a few workouts from the "At Home" track in Wodify, and I wanted to remind you all it's there as an option! In the dropdown menu where it says "CrossFit," choose "At Home" instead, and you'll see CrossFit workouts you can do with little to no equipment (dumbbells, etc.). It's perfect for those who are traveling for either work or vacation. I never find the need to stick to a strict routine while on vacation, but it always feels good to move just a bit.

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Week of 11/9/2025

November 5, 2025
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Hello from the beaches of Turks and Caicos! (Just kidding, I wrote this blog post before I left for vacation ...) If anyone messages me and tells me they actually read the blog, I'll bring you back a seashell or something. ;) Don't make me find 100 seashells! It was another fun week of workouts at CFD! How about that bench press/bike workout?? I told Coach Kelly after the WOD, "No amount of bike power can save you on that workout." What an awesome challenge! This coming week, we have our hero WOD "Chad" coming up — during all classes

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Week of 11/2/2025

November 1, 2025
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Thank you for coming together this past week for the fun community events we had! :) It started Tuesday evening with the special Halloween CrossFit Kids class (did you see those costumes??), and then continued Thursday evening with a get together at Sippie Hippie. Friday, it was the adults' turn to dress up, and you all didn't disappoint! We had a couple partner workouts thrown into the mix — fitness is always better with friends by your side. We also featured one of our favorite CFD couples, Amanda and Jon, on our social media — be sure to take a

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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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