March Newsletter

Hello CFD! It’s almost March and we’re all officially sick of the Midwest weather. Once this weather starts to break, you can count on being outside more often! Run mechanic clinics will get started up once it’s nice out, so if you’re looking for an opportunity to fix your jacked-up running, that’ll be a good opportunity to do so!

Here’s what’s coming up in the near future:

–The WOD will now be posted in a separate blog that can be found along the main menu. Simply click ‘WOD,’ and you can check all the workouts we’ve done. It’s pretty simple and I think it cleaned up my home screen a lot!

–We have a new slideshow on the main menu! Here we can add cool pictures of us doing awesome stuff at the box rather than the stock photo we’ve had up for a while.

–THE CrossFit OPEN STARTS MARCH 6TH! If you’re not registered for the Open, do it right now!

–We’ll have a little St. Patty’s Day celebration at CFD on the 16th, but it’s not going to be nearly as out of control as last year! Make sure to wear something green to the WOD. Since it’s competition season, you probably won’t see quite as much partying by the athletes who aspire to be competitive. Respect that choice they have made and don’t be that peer-pressure a$$hole that tries to force shots down everyone’s throat!

–May 4th is the Tri-State Throwdown, which is Dubuque’s first Garage Games sanctioned CrossFit competition! This is open to male and female competitors, and we are holding Rx’d and scaled divisions. For more information, check out the link leading to the Garage Games website!

One piece of advice I’d like to pass along: Invest in a gym bag. It doesn’t have to be fancy, but have something you put all your crap in. All the things that go along with what you might want to and from your CFD visits, to include shoes (not the ones you use to track snow and ice in, but a dedicated pair!), wrist wraps, jump rope, lacrosse balls, your water bottle, hand tape, post-workout nutrition, some spare clothes and socks, maybe even a meal-to-go, hand care stuff…you name it, you should have all that stuff consolidated in one bag! Leaving your stuff at the box is cluttery and it ends up not being well taken care of. Personally, I don’t want anyone else sweating into my wrist wraps or wearing my shoes. Keep all that stuff together so that you never forget your rope on a double under day, or not have that long sock when rope climbs come up! I’m telling you, you’ll take your training more seriously when you pack a bag.

That’s all for now, any questions, concerns, or feedback are always welcome! RLTW!

–Coach Phil