August Update

8.26.2019

With kids going back to school and unseasonably cooler weather, it seems like fall has arrived a bit early this year. We had a perfect day on Saturday for our Summer Party – thanks to all who came out and spent time with us! It’s always great to catch up with everyone outside of the gym.

There’s a handful of things coming up that I want to inform you all about, so in the order that they are occurring, here’s what is happening over the next couple of months:

The Brooke

Some of you may have noticed the fliers up at the gym recently or recalled a post I put up earlier about Illinois State Police Trooper Brooke Jones-Story. She was killed in the line of duty on March 28th of this year, and her friends and family put together a memorial workout and fundraiser in her honor to be performed on September 2nd (Labor Day) in Stockton, IL.

Many of our CFD family will be making the drive out to support this great cause, but we also understand that many of you may not be able to, which is why we are hosting an opportunity to support it here at CFD as well.

For more details about Brooke’s story and the event in general, please follow the link to the Facebook page. We thank you all in advance and hope to have a great turnout, both in Stockton as well as here in Dubuque!

2020 CrossFit Open

Wait, what? Why is Phil posting about the 2020 Open, didn’t we LITERALLY just get done with the 2019 Games? Yup… they are totally re-structuring how the process works, and the 2020 Open starts on October 10th of this year – just a handful of weeks away!

This article does a pretty good job of highlighting all of the changes

Regardless, we will implement the testers on Fridays and build the rest of the week around it, same as we always have. Since this Open had admittedly snuck up on me, it’s still to be determined as to how we will run it this fall. Shoot me an email if you have an opinion!

That’s all for now, see you soon!

Not a member? Sign up today! The next Intro class takes place on September 7th at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

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

August Update

The Brooke

2020 CrossFit Open

FAQs

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