Happy Sunday CFD! There are always so many exciting things happening in August, cramming it all in before the end of summer, before kids go back to school, etc. From the photos I saw on FaceBook, looks like folks had a ton of fun on the CFD camping trip over the weekend! What a stellar community to be a part of, and it is no surprise that the CFD community continues to grow. Be sure to continue to welcome those that are newer to CFD! We all remember that brand new feeling, and the members that were there to make sure we were included.
Anyone still sore from the Benchmark workouts on Friday?! Lots of PRs to report, as well as first attempts at Annie and Karen, along with a new NCFit Benchmark, “the Hills Have Thighs.” This was one of my favorite workouts BY FAR… scores are completely individualized with the weights being chosen by the athlete. I can’t wait to see this one pop up again in the future. Speaking of future…
DEVELOP WITHIN is coming! Register for CFD’s indy competition taking place Saturday, September 24th. Choose to compete Rx or Scaled. Develop Within is a perfect opportunity to get your feet wet if you are interested in doing CrossFit competitions. Not ready or interested in competing? Plan to come out to show your support for your fellow CFD athletes as well as athletes from all over the area.
NCMETCON Weekly August Commitments
(1) Classic Benchmark Workout
(1) Gymnastics Push or Pull Strength
(1) “Rump Pump” Finisher
(1) Olympic Lifting Day
(1) Optional Partner Workout
NCMETCON August Benchmarks
Power Plus Amanda
Haymaker (Remix of Punch Out)
Announcements:
SEPTEMBER SCHEDULE CHANGE: Wednesday night barbell will be moving from 4:30 pm to 5:30 pm, and CrossFit will be at 4:30 pm
GYM REMINDERS:
Aluminum Recycling has arrived at CFD! Please put cans (and cans only) in the blue recycling bin by the front door.
Be respectful during chalk talk! Whether it is during your class or the following class, chalk talk is a crucial part of CFD classes. Be on time and be mindful of your volume.
HERO WOD Sunday’s during Open Gym (8-10 am). Open gym is staffed by a coach, but not “coached,” so come prepared to warm-up and workout on your own! Watch for the workout to be posted on the CFD Members facebook page.
Looking to Compete?
Here are some upcoming Competitions in our area!
September 10: B3 (FFF) Redemption, Waukesha
September 10: Summer Grudge (teams MMFF or individual) Machine Lab CrossFit, Portage
September 24: Develop Within (Individual) CrossFit Develop, Slinger
October 1: Cooler by the Lake Clash (MMM or FFF) Brew City, Milwaukee
LIFTS OF THE WEEK:
Monday: METCON
Tuesday: “SMALL” Partner Option
Wednesday: Snatch // Barbell
Thursday: METCON
Friday: Thruster and “HAYMAKER”
Saturday: Barbell // Sumo Deadlift and RMU
Sunday: OPEN GYM
Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1
