Upcoming Events

9.1.2015

Good morning, CFD! I have some upcoming events and announcements to make:

On-Ramp/Foundations

Foundations classes start tonight at 6:30pm, and we have a big group coming in this month. Make sure they feel welcome!

Holiday Schedule

Due to the upcoming holiday (Labor Day), all classes on Monday will be cancelled save the 9:30am class. If you are doing a program outside of the normal class, please come at a different time (I will be there from about 10:30am until noon or so if I’m needed outside of class). We’ll have something fun planned for you all that day!

Strength Cycle

If you happened to have read my previous blog posts (Part 1 and Part 2) and have would like to pursue a program that is suited towards specifically increasing your absolute strength lifts, you’re in luck! If you haven’t already noticed, all week this week we are testing some maxes on squatting, bending, pulling, and pushing. We will be using those numbers to run up to 12 weeks of strength work! I’ll be posting more information on that shortly for those of you who are interested. This is open to all unlimited members, and the closed Facebook page with more information as well as the program can be found here. Remember, this is not available to the public, but implemented as value-added to your membership with us here at CFD!

Nutrition Classes

Starting in September we are going to offer an Eating Meeting on the third Thursday of every month at 6:30. Our idea is that this will be continuing education/support group on how to EAT! You will learn how much you should be eating based on activity and goals, what kinds of food and when as well as how to implement your plan and stick with it. The goal is to take the mystery out of food and fueling and give you the tools to succeed LONG TERM rather than a quick fix. This class is already added to the RSVP system. Please sign up for this so we know how many to expect. Also, bring something to take a few notes on. It’s helpful for referencing your numbers and remembering your plan. The more the merrier here so don’t be afraid of big groups.

September is gearing up to be an exciting month, and I’m happy to spend it with my CFD family!

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.

More Blog Posts

Upcoming Events

On-Ramp/Foundations

Holiday Schedule

Strength Cycle

Nutrition Classes

FAQs

What is CrossFit?

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