Happy new week y’all! I have had the opportunity to spend a long weekend with friends in North Carolina, and I’m so excited to get back to CFD because… OLY CYCLE IS COMING! Lots of Barbell coming our way in September and October, who’s ready?!
ARE YOU REGISTERED FOR 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.
COMING THIS THURSDAY! The Mile Challenge returns in September! Register for this challenge and track your progress on Wodify Rise. Collect points every time you run/walk/crawl a mile! Can be more than a mile, just cannot be less than. Registration link is on the CFD Member 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)
GYM REMINDERS & ANNOUCEMENTS:
- ADJUSTED SCHEDULE NEXT WEEK: Monday, September 5, (Labor Day) 9 am class time ONLY
- 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
- 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: register today on CFD Member’s 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 17: Rumble on the Bay (MF team) CrossFit 920, Green Bay
September 24: Develop Within (Individual) CrossFit Develop, Slinger
October 1: Cooler by the Lake Clash (MMM or FFF) Brew City, Milwaukee
October 8: Rua Rumble (MMFF teams) CrossFit Rua, Frankfort, IL
LIFTS OF THE WEEK:
Monday: METCON (running)
Tuesday: “Power Plus Amanda” (snatches and bmu)
Wednesday: Front Squat// Barbell
Thursday: METCON (active recovery)
Friday: Power Clean and Hang Squat Clean
Saturday: Barbell // HOLIDAY WOD
Sunday: OPEN GYM
Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1
