2013 blog

12.29.2013

Hey CFD, it’s the end of 2013 and I have some things I’d like to bring up. I thought about trying to do it at the 2-year party, but figured this would be a better way to get news out to everyone.

First of all, it’s been a great year at CFD! Continued growth throughout the year has definitely kept me and the entire CFD staff busy and allowed us to start making the move to expand. We will be doubling our square footage early this next year, with the move date yet to be announced.

I couldn’t have done this without each and every one of you paying your dues and being a part of our journey together. I have a lot of pride in our reputation and take my role as a coach very seriously. It’s good to know that my efforts to continue my education have been paying off–our community is getting stronger and fitter, and it wouldn’t happen if all of you wouldn’t put in the effort. My thanks to each and every one of you who show up and do the work!

THINGS YOU DO AND CAN CONTINUE TO DO TO HELP OUR COMMUNITY GROW

–Represent CFD well! All of you are a walking advertisement, and I hope you all take as much pride in our community we have together as I do.

–Social media and word of mouth has been one of our biggest contributors to new members. ‘Like’ us on Facebook, Rate us on Facebook/Yelp, re-post and share status updates from CFD, tag the box, show off your CFD apparel and bumper stickers, and otherwise be an active member! I can’t thank you all enough for supporting our community and my livelihood.

UPCOMING CHANGES

–THE BIG MOVE! Date TBA

–Pricing restructure–some things that will change will be offering free clinics to unlimited members, as well as goal/nutrition consultation offered with your membership quarterly. I haven’t changed prices since we opened, and we are overdue for some restructuring, to include commitment incentives. I want to reward our CFD members who can show support by committing to longer time periods. More details to be announced when the time comes!

–A lot more equipment is coming 🙂

–CFD shirts, tanks, and hoodies will be here VERY soon!

NOW WHAT?

It’s time to start thinking about some goals to establish for 2014!

–What did you follow through with last year?

–What DIDN’T you follow through with, and why not?

–Why are you here? Have a goal!

***if you need help establishing direction or having this conversation, don’t hesitate to ask a coach or arrange a meeting!

As always, my sincere thanks to each and every one of you for being part of the family. I had a great 2013 with all of you and can’t wait to see what 2014 will bring our community.

<1> RLTW

–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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