Week of 09/26/22

Good evening CFD!

Lots of really tough workouts this week! Although I was not able to make class on Tuesday, I heard a lot of buzz about FLATLINE! I can’t wait to give that one a go. This week will be entering our fourth week of the Olympic lifting and front squat cycle! I am LOVING the opportunity to work on technique with you guys, and seeing lots and lots of improvement in keeping the bar close, and exploding out of the floor. Keep up the great work, I can’t wait until max out week!

Because we are focusing so much on the Olympic Lifts during our regular weekly programming, Coach Colin will be offering a Power Lifting class in place of Barbell on Saturday, October 1. Come check it out, and see what you think!

Beginning in October, we will be welcoming a new coach, Coach Zack to the coaching team. Stay tuned for the 411 on Zack 😉


CrossFit Kids is BACK! Beginning October 4, for ages 8-13. CFK will be offered Tuesdays from 6:30- 7:30 pm, and Open Gym will be offered to members during this time as well. Sign up on crossfitdevelop.com

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: final week to enter miles into Wodify Rise!

Looking to Compete?
Here are some upcoming Competitions in our area!

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: Festivus (FF or MM or MF) novice, intermediate, or Masters 45+, Redemption, Waukesha
October 22: Brew City Open (weightlifting meet) individual, Brew City CrossFit, Milwaukee
October 29: Chi-Town Throwdown (Individual) Big Shoulders CrossFit, Elmhurst, IL
October 30: Chi-Town Throwdown (MMFF) Big Shoulders CrossFit, Elmhurst, IL

Monday: Front Squat (effort)
Tuesday: Clean (effort)
Wednesday: Jerks (grind)// Barbell (snatch)
Thursday: Active Recovery Metcon (grind)
Friday: Snatch (heavy)
Saturday: Power Lifting // METCON (effort)
Sunday: OPEN GYM

Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1