NPGL and 15.1

2.26.2015

The 15.1 announcement is tonight! I’ll update the website as soon as I’m able with the exact workout, but just a heads-up that there will be a delay as I will be coaching until late tonight (there is a new athlete consult tonight at 6:30pm if anyone is interested in a free Introduction to CrossFit session).

Friday will be the first of 5 Open testers, and I’m very excited to see how everyone does! Remember to simply trust your training, and don’t start changing anything drastically about how you fuel beforehand or prepare—now is NOT the time to experiment! Just come in, do your best, leave it all on the table, and enjoy the community we’ve built together.

Unfortunately, Arthur and I will not be able to join you all tomorrow evening for the opportunity to test, as we will be traveling to Baltimore to attend the NPGL’s Pro Day. We were both fortunate enough to get invited (as was Jake, but he is unfortunately unable to attend with us, even though we all know he would smash it!) and are happy to utilize the opportunity to represent CFD nationwide and in a completely different sport other than CrossFit. This opportunity is another testament to the hard-work, continued pursuit of higher education and excellence, and standards we uphold here at CFD, and I’m honored to be a part of it. It will be a very fast-paced weekend for us both, but my intent is to get back late Sunday night and be up bright and early Monday to coach the morning classes as well as test 15.1 with Arthur so that we may join the CFD family by bringing our numbers to the table. Next Friday and for the remainder of the Open, we’ll be right there alongside you all to battle it out together!

Wish us luck, and I will be thinking of you all (and following the leaderboard closely, no doubt!) to see how everyone does! I’ll keep you all posted as best as I’m able about Arthur and I’s progress this weekend as well via the CFD Facebook page.

It’s already been an exciting year, and I can’t wait to see what else 2015 has in store for CFD!

RLTW <1>

—Coach Phil

What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

How do I start?

If you are interested in speaking to a coach and learning more about our philosophy on fitness and how we can help you achieve your goals, get signed up for an introductory class! New Foundations classes start the first full week of each month, so get in for your intro class to get signed up for the upcoming month’s classes!

What do classes look like?

Each of our sessions are 100% guided and coached. Our classes are structured in smaller groups so that everyone is able to receive some individual attention. At times, we may bring in other trainers to help coach so as to not overlook anyone.

We will always begin with a dynamic warm up. This will usually consist of a few movements that ensure that the entire body is ready for the session. At this point, you should feel an elevated core temperature and maybe have a light sweat.

Next we work on skill moves. These include a variety of motions such as Olympic lifting, body awareness movements, or any number of others that fit into our programming. Coaching plays a big part in this section. Many of the movements we teach will be outside of the average skill set. Part of our goal is to broaden your base, constantly introducing new and different moves.

At this point we begin coaching the workout of the day (WOD). Often, the WOD will incorporate elements from the sessions’ skill work. After adjusting the WOD to each individual’s skill and fitness level, any last minute questions are answered. Then, it’s 3 2 1 GO! And we’re off!!

Are the coaches qualified?

We pride ourselves in the knowledge of our trainers. Each and every one of our trainers are qualified to guide you along your CrossFit journey. We also believe that continuing education is paramount to the success our of members, so we help our coaches get any additional training that will advance their knowledge in the field.

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NPGL and 15.1

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