Happy Sunday, athletes! What an exciting week of training! I was able to see some PR’s on Friday in the heavy Thruster workout, which is always a fun time! Look for some more opportunities to crush goals and test new benchmarks this week!
First things first… be sure to get signed up for CFD’s individual competition, DEVELOP WITHIN! Register before September 7th to get the comp T-shirt!
Comp will take place Saturday, September 24th. Choose to compete Rx, Scaled, or Master’s (40+). 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.
September will also bring CFD’s in house challenge, The Mile Challenge. Learn more on the CFD athlete’s facebook page!
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.
September Mile Challenge
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: “21 Jump Street”
Wednesday: METCON (running) // Barbell
Thursday: Recovery (and prep for Friday!) METCON
Friday: Power Cleans and “Grettel”
Saturday: Barbell // partner METCON (dubs and FS)
Sunday: OPEN GYM
Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1
