Closing out 2016

12.19.2016

It’s been a great year here at CFD through 2016, and I’m wanting to take a moment to reflect on our fifth year together serving the Dubuque and surrounding communities in pursuing fitness goals. We have added some new coaches to the CFD coaching staff, expanded our knowledge base, improved and expanded services, grown our member base, and overall continued to excel in quality and expertise in the strength and conditioning industry. I am proud of how far we have grown together and look forward to another successful year!

For many of us, this time of the year can be really hectic with inclement weather, family coming and going, holidays, and crazy schedules. Training tends to take a back seat for the masses, yet there are many of you still sticking it out even when the commitments get tough. For that, I thank you and applaud your dedication as you continue to stay the course. If you feel as though you’ve faltered, don’t stress! This is a great time to regroup and get after it again once you’re on the other end of holidays and all the craziness that goes along with this time of the year. We will be ready to get back after it whenever you are!

As far as our holiday schedule goes here at CFD, there are no changes to the schedule since both Christmas and New Years fall on a weekend, so we look forward to business as usual these next couple weeks. If you haven’t saved the date and/or bought a ticket yet, the 5-year CFD anniversary party is scheduled on Friday, January 20th. A link to the Facebook page and then a link to purchase tickets can be found by following this link. I hope to see you all there!

To my CFD friends and family, have a happy and safe holiday season and new year!

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.

More Blog Posts

Closing out 2016

FAQs

What is CrossFit?

How do I start?

Is CrossFit hard?

What do classes look like?

Do you track progress?

How much does it cost?

Are the coaches qualified?