good evening CFD! Exciting things coming our way to CFD in the near future. Fall gear order is coming out soon, so keep your bananas peeled for that! Time to stock up on hoodies and sweatpants 😉 Rumor has it that the return of CrossFit Kids is coming, as well as the potential of another specialty powerlifting class. I will keep you posted!
We are entering week two of our nine week olymic lifting and front squat cycle, so keep showing up and working for those big lifts. Weekly lift schedule is posted below!
GYM REMINDERS & 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
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 or through Wodify Rise.
Looking to Compete?
Here are some upcoming Competitions in our area!
September 17: Rumble on the Bay (MF team) CrossFit 920, Green Bay
October 1: Cooler by the Lake Clash (MMM or FFF) Brew City, Milwaukee
October 8: Rua Rumble (MMFF teams) CrossFit Rua, Frankfort, IL
October 22: Brew City Open (weightlifting meet) individual, Brew City CrossFit, Milwaukee
LIFTS OF THE WEEK:
Monday: Front Squat
Tuesday: Power Snatch
Wednesday: METCON (running and skill work) // Barbell
Thursday: Jerks and “De Ja Vu”
Friday: Power Cleans
Saturday: Barbell // Partner METCON
Sunday: OPEN GYM
Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1
