Happy Sunday everyone! Remember the gym is closed tomorrow for Labor Day. This week was full of front squat PR’s, Snatch PR’s in Barbell, and even an engagement 😉 Never a dull moment at CFD! As you will see below, we are entering our OLY cycle, which means we will be hitting a lot of front squats, clean and jerks, and snatches in the next nine weeks’ programming. Being the barbell coach, this makes me SO HAPPY!
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.
MILE CHALLENGE IS HERE! 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!
GYM REMINDERS & ANNOUCEMENTS:
- ADJUSTED SCHEDULE THIS WEEK:Â Monday, September 5, (Labor Day) GYM CLOSED
- SEPTEMBER SCHEDULE CHANGE:Â Wednesday night barbell will be moving from 4:30 pm to 5:30 pm, and CrossFit will be at 4:30 pmÂ
- 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.Â
- 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:Â 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: GYM CLOSED
Tuesday: Front Squat
Wednesday: snatch // Barbell
Thursday: “Sharks and minnows”
Friday: Clean and Jerk
Saturday: Barbell // METCON
Sunday: OPEN GYM (9/11 tribute/Hero workout)
Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1
