This past week, we had the final class of our second annual 6 Week Challenge, and to say we are proud of this group of 12 strong, brave, determined people is only scratching the surface! Week after week, they showed up and continued to dedicate the time to become a healthier, happier, stronger version of themselves. If you see any of these faces in the gym, be sure to say hello and introduce yourselves — you might just make their day and meet a new friend. Remember, we’re changing lives at CFD and you all are a part of it!
We’re two weeks out from the start of the CrossFit Open. Are you excited? 🙂 Remember to register for the Open here. We will do the Open workouts at every class time on March 1, 8 and 15. If you have any questions about what the Open is or how we run it at CFD, please reach out to a coach anytime!
Once the week of the Open hits, we will format the higher RPE workouts toward the beginning of the week and taper off to a recovery workout on Thursday before hitting the Open workout on Friday!
Some classes have reached capacity lately, which is amazing! We love to see everyone getting in their workouts. Please remember to use Wodify to reserve your spot, and if you remain on the waitlist, we do hold to our hard cap of 15 members per CrossFit class. This is to ensure everyone gets the coaching attention, space and equipment they deserve. Typically, if you reserve a few days ahead of time, it won’t be an issue for you to get into these more popular class times.
One more thing this week — as a reminder to members new and old, the CFD doors open 15 minutes before class time. We want to be consistent on this time in order to be fair to those arriving early to claim equipment, to protect peoples’ sleep schedules, and to give coaches the chance to either prep for class or finish their own workout (we often come in before class begins and do the workout on our own). For example, if you come to our 4:15 a.m. class, the doors will open at 4 a.m. If you come to 4:30 p.m., the doors will open at 4:15 p.m. We do believe consistency ultimately works for the benefit of all — if you have any questions/comments on this, please reach out to Chris or Kelly anytime.
Thank you CFD, let’s make it a great week!! The programming looks GOOD! 🙂
Here are the lifts of the week:
Monday – Let’s work on some cardio capacity 🙂
Tuesday – Power cleans and “The Chief”
Wednesday – METCON
Thursday – METCON w/shuttle runs
Friday – Rope climbs/strict pull-ups and METCON
Saturday – 1-rep clean and jerk and CF Open 11.3
Sunday – Open Gym
