Year-End Announcements

12.10.2018

There’s a lot going on in this one, so I’ll keep it as organized as I can!

Contact

In our 7+ years here, I’m always trying to find the best ways to stay connected with you all. In an effort to utilize yet another medium of communication that may be preferable to some, I’ll be sending out e-mails direct to your account information we have on file here when updates, blogs, and upcoming events are posted. In addition to this, we will still be utilizing the whiteboard at CFD, the website, as well as Facebook, Instagram, and WODhopper to push information to you all. No matter how hard we try, information still seems to get lost in the mix, so please let us know how we can best stay connected with you all!

CFD Anniversary Party

Don’t forget, our 7 year party is only about a month away! On Friday, January 18th we will be celebrating our time together at the Best Western. Don’t forget to purchase your tickets and see all additional details and updates here: CFD Anniversary Party on FB

Upcoming schedule

Due to the holidays as well as the aforementioned holiday party, the following schedule changes will occur:

-Monday, December 24th (Christmas Eve): 6:30 and 9:30 classes ONLY
-Tuesday, December 25th (Christmas Day): NO CLASSES
-December 31st (New Year’s Eve): 6:30, 9:30, and 1pm classes ONLY
-January 1st (New Year’s Day): NO CLASSES
-January 18th (CFD 7-Year Party): no 5:30pm class

Supplementary Programs

Be on the lookout for 2 new programs to launch right after the first of the year: Foundational Strength 2 (a 4x/week program) as well as Cardio Club 1 (a 3x/week program). Details for those will be posted on the website (click the hyperlinks above to check them out). If you’re interested in signing up for those programs, e-mail phil@crossfitdubuque.com

Not a member? Sign up for an Intro Class today! The next Intro class takes place on January 5th at 10:00, and Foundations starts the next week (January 8th).
RSVP to the free Intro Class here!

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

Year-End Announcements

Contact

CFD Anniversary Party

Upcoming schedule

Supplementary Programs

FAQs

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