A few exciting announcements

2.15.2016

Hello CFD! I have a few exciting announcements to make…

1. This Saturday (the 20th) at 10am, we will be proudly hosting Sean Casey from Dietetic Advantage as he offers a Sports Nutrition Presentation for you all, as well as a chance to promote a few of DA’s great products. The link to the event page can be found here, and RSVP info is on WODhopper. The session is open to the public, costs only $5 (please bring cash the day of), and EASILY pays for itself with free samples as well as a heavily discounted one-time-only offer on DA’s newest product, REC-4. I hope to see you all there!

2. The 2016 CrossFit Open is right around the corner! I’m sure you’ve been noticing some intensification happening in the program design. I will have more details as far as how that will run, and I am confident that regardless of where you fall on the spectrum you’ll be happy with the services offered at CFD during the 5 weeks of competition. Stay tuned for an upcoming blog with more information!

3. After the Open season is over, The Classic will be right around the corner, as well as a new strength cycle that I just wrote. The new strength cycle will last 10 weeks and will be a completely separate, independent program design from the normal group classes. It is intended to be very scalable and those of you who are looking for some off-season strength gains what you’re looking for: more muscle!

I’m looking forward to the coming months as we continue to grow as a community. As always, let me know if you have any questions, concerns, or comments. Thank you all for continuing to give me purpose and allowing me to enjoy my livelihood each and every day with you all!

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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A few exciting announcements

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