Week of 11/07/22

Let me start out by shouting HAPPY (belated) BIRTHDAY to this absolute legend!  To know Kelly is to love her and CFD is so fortunate to have her at the helm!  Happy Birthday, Kelly!

Air bike/echo bike challenge is ON!  Hopefully you were able to get registered in Wodify Rise for the in-house challenge of the month.  Make sure you are tracking your progress daily!   

MAX OUT Week came and went, and it was SO EXCITING! You all know how much I love lifting heavy, and having the opportunity to see you all find new maxes was extraordinary.  Well done, and hopefully this has given you the fire you need to try out a barbell class or two (Wednesdays 5:30 pm and Saturdays 8 am).

Our next programmed cycle is perfectly timed with the Rouge 1000# Challenge, which we will be doing Sunday, December 18th.  This is a test of maxes of Deadlift, Back Squat, and Bench, and the challenge winners (men lifting 1000+# and women lifting 750+#) will earn a coveted club t-shirt.  LET’S GET HUGE.  

Here’s what NCFit has to say about the upcoming month’s programming:   

Last month we finished up our Oly cycle that culminated in retesting out 1-RM Snatch/ Clean & Jerk, and Front Squat! We also retested our Benchmark workouts Cloudkicker and California Lovin which highlighted the barbell and allowed everyone to put their oly work into practice! We also continued to see two grind workouts per week to work on building those engines and trying to stay consistent over longer periods of time!

As mentioned above we will be switching gears and focusing on tried-and-true GPP for our strength. This means we will see lifting but it will not follow a linear progression. We will Squat, Press, Pull once a week and we will get a variety of different strength days leading up to the end of the year when we will test our 1-RM Bench Press/ Back Squat/ Deadlift. This could range from tempo to wave loading all with the primary focus of getting everyone ready for some heavy singles towards the end of December.

This month we will be slamming the pedal to the metal twice a week with SPRINT-style workouts. Coming off long GRIND workouts we should have a solid conditioning base and now we challenge that base with fast bursts of energy for single or multiple efforts. We will help train the body to recover more efficiently with these sprint workouts.

We will also retest two amazing workouts: DT and Ripcord. One is a classic Benchmark and the other is one of our favorite NCFIT Benchmarks so get excited. Lastly, we will see 1-2 bodybuilding finishers from our NCFLEX program integrated into the week to get a nice pump leading to the end of the year! 

NCMETCON Weekly November Commitments

  • (1-2) Sprint Workouts 
  • (1) Back Squat Day 
  • (1) Deadlift Day 
  • (1) Bench Press Day 
  • (1) NCFLEX Finisher 
  • (1) Optional Partner Workout 

NCMETCON November Benchmarks

  • DT
  • Ripcord


  • CHAD PREP!  Chad will be programmed for Veteran’s Day (November 11).  Each week leading up to the workout, there will be a finisher posted at CFD to help you prepare.
  • Rouge 1000LB CHALLENGE: get signed up for the 1000# challenge on the Rouge website!  We will be doing the challenge as a group on December 18th.  
  • 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.

Looking to Compete?

Here are some upcoming Competitions in our area!

November 12: Graveyard Games (MMF) CrossFit Kenosha, Kenosha 

December 10: Driftless Winter Throwdown (MF) scaled, intermediate, Rx, Driftless CrossFit, Onalaska

December 18: Rouge 1000/750# Challenge at CFD.  Challenge is open now, closes December 31.  


Monday: Metcon (effort)

Tuesday: Back Squat // Metcon (effort)

Wednesday: Deadlift // Metcon (effort)  // Barbell (Snatch)

Thursday:  Bench // Metcon (heavy)


Saturday: Barbell (Clean & Jerk) // Metcon 

Sunday: OPEN GYM 

Heidi Kilbourn

Gym Manager //USAW-L1 //CF-L1