Week of 11/14/22

As some of you may have already heard, the Kilbourn Family is moving.  This means that I will no longer be coaching or managing at CFD after December 4th.  I wanted to let you all know how incredibly grateful I am to have had the opportunity to get to know you, and help build your love for getting stronger, especially in the Olympic Lifts.  It has been an honor, and it is not going to be easy to say good bye.  Hopefully I will always be considered a part of the CrossFit Develop Family!

On to happier news… maybe…

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!   

NCFit has us doing some sprints this week, so be sure to pack your running shoes and some cold weather gear, as there will be some running in the workouts this week.  

We will also see some strength building in the push/pull arena, which is leading up to the Rouge 1000# Challenge!  Join CFD Athletes on Sunday, December 18th during open gym for the Rogue 1000# Challenge.    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.  Even if you are not participating, come out to cheer on your fellow weight slayers as they tackle this challenge. 

 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


  • 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.  There is still time to register!
  • 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!

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 (Mono structural) (grind)

Tuesday: Bench // (sprint)

Wednesday: Back Squat // (sprint)  // Barbell (Clean & Jerk)

Thursday:  Active Recovery // (effort)

Friday: “RIPCORD” (effort)

Saturday: Barbell (Snatch) // Partner Workout (Heavy)

Sunday: OPEN GYM 

Heidi Kilbourn

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