Cardio Club

The CFD Cardio Club is put in place to scratch that itch many cardio-lovers get during the winter months of Iowa. The goal is simple: build that sustainable, aerobic engine. It’s written as a 3x/week program that can be standalone, or AM/PM alongside group classes. Due to the longer nature of many of the workouts, it’s unlikely that the program will work well immediately after an existing CrossFit class.

The culminating event of Cardio Club 1 is a half-marathon row for time.

The culminating event of Cardio Club 2 is…you guessed it…a FULL marathon row!

Gymnastics Club

The CFD Gymnastics Club is written with a special focus on core control and upper-body pushing and pulling strength. It can be used as a standalone program, the regular class program design can be done with it as AM/PM sessions, or it could potentially get tagged to the end of most workouts as a gymnastics finisher. It is a 4x/week program that is aimed at improving core gymnastic competencies, control, and strength and is not a skill-based program. 

Nutrition Support

You can’t out-train a poor food profile!  Quantities, Quality, proportion, timing, hydration, sleep…these are all major lifestyle components that can drastically help or severely hinder your performance, progress, and health.  

We are huge advocates of finding out what works best for you as an individual; by logging and tracking and monitoring your progress, we can make changes and—over time—dial in your food profile.  The nutrition consultation is based on up-to-date dietetic knowledge and continuing education courses and is supervised by Maggie Gothard, BSN

Foundational Strength

Utilizing TrainHeroic’s team user interface, we are able to deliver a linear strength cycle that can be executed either as a standalone program design or in conjunction with our group program design. Since the interface is delivered right to the athlete’s phone via TrainHeroic’s ap, the CFD Foundational Strength programs can be executed by anyone, anywhere, all over the world with minimal equipment. Plus, since it is remotely monitored by the CFD coaching staff, you can have any and all questions cleared up for you along the way!

This is perfect for those of you looking to:

  • Improve body composition
  • Have a simple, yet effective program design
  • Minimize cost
  • Increase your absolute strength base
  • Be generally stronger and harder to kill

For general questions or to sign up for an upcoming cycle, email and we can get you set up!

On-Ramp & Foundations

On-Ramp is the initial sign-up period (3-months) of new members beginning their journey here at CFD. Completion of Foundations Camp is required by all athletes before entering group classes. On-Ramp includes the following:

  • Foundations Camp
  • Individualized food profile assessment and consultation
  • Individualized movement screening with corrective coaching
  • 3 months of group class membership

Foundations Camp is your 2-3 hour long initial appointment with a coach and the beginning of your CFD journey. It is a chance for us to have some quality time with new athletes who are interested in starting their journey as a new CrossFitter and get them prepared, both physically and mentally, for the challenges that await them.

During Foundations Camp, we progress movements from their simplest components (ie: squatting, pushing, and pulling with your bodyweight only) and then eventually build on those concepts to more complex/dynamic movements. The goal at the end of Foundations is to establish some awareness around proper movement and sound motor patterns, NOT to have mastered all movement in such a short period of time (that takes YEARS!). From here, you are integrated into your first group classes where we continue to improve and refine your movement, keep you safe, challenge you in a reasonable yet fulfilling way, and watch your continued improvement and progress as an athlete.

Scheduling issues or questions can be directed to We look forward to working with new athletes from increasingly diverse backgrounds and building upon our already incredible community!

Individual Programs

This page is dedicated to the individual program design service that is tailored specifically to you and your needs. Whether you are an individual who can execute the program on your own (individual program design), or whether you are interested in having a coach guide you through each session (personal training), you’re in the right place. This model is, by definition, the best program for everyone since it is tailored to the individual–it’s not a group program or a template that is made to work. Email for more information!

Group Classes

The group class program design is the bread and butter of CFD and the backbone of our great community we have built here together.  It is a very scalable and robust program that is written for the majority of the population. The goals here are simple: Reinforcing safe and functional motor patterns and improving function as well as body composition. This program is written with a purpose, dynamically evolves with our community, and will be a challenge for you virtually no matter where you lie in the spectrum.

Be advised that prior to an integrating into our group classes, an individual must first complete Foundations, which is the first part of a new member’s membership called On-Ramp.



*couples, students, nurses, police, fire, teachers, and military (active or reserve) all qualify for the service discount. Rates all reflect an auto-pay membership which are due on the 1st of each month.