Category: General

Hello CFDers!  I just wanted to write up a quick blog to inform everyone of upcoming events and close out the year.  It has been an awesome first year in business and I couldn’t be happier.  I talked enough about that on my Thanksgiving blog, so I won’t go into how proud I am of everything we have built together at CFD!

To close out 2012 at CFD, I want to have an open house.  I should have had it closer to the beginning of the month, but I decided to wait and host it over the holiday break instead.  While this may not end up working out for some people–and if that’s the case, I apologize–I thought it would be nice to be able to make sure all of the original 7 athletes could be present for the 1 year celebration.  As many of you may already know, Braedon Burleson, or ‘Brady’ as he’s known around the box, was assigned new orders for the Coast Guard that is relocating him and his wife Jodi to his home state, Texas.  He has a short window between completion of training and his new duty station between Christmas and New Years, so I decided to wait to host the party for him to be able to attend.  The available Saturday is going to be December 29th for our one year party.  We really hope everyone can attend and show their support!  I’ll post times when the date gets closer, but it’s safe to assume it’ll start in the late morning on that Saturday.

For the one year open house, I’d love to just have it be mostly a social event.  We can definitely have some demo WODs that some of our athletes can volunteer to do ahead of time so that you can bring friends/family and show off how much of a badass you’ve become since you’ve joined.  …Paleo dish to pass, bring something to drink, all that good stuff!  I’ve also had some suggestions that we should try to accumulate stories of all the funny things that have happened there and re-tell them.  In the short amount of time we’ve been there and the CFD group have all got to know each other, there have been some pretty hilarious antics that have gone on!  If anyone has any good stories, please email them to me at phil@crossfitdubuque.com and I can compile them together!

I’ll be working on an event calendar to put up on the website, which may likely just be a Google calendar or something like that.  That way, we can plan ahead for WOD schedule changes and special events, to include clinics.  You will also notice some different structural changes with the programming to better accommodate athletes of varying fitness levels.  As always, constructive criticism is always welcome, and I encourage anyone who wants to give us their two cents to please do so!  It can also be done anonymously by filling out the ‘give us a shout’ form on the website and just not putting in your email/phone number info.  We have a continually growing client base here at CFD and it’s almost entirely thanks to word of mouth!  You guys representing us is what made us grow to what we are today, and I can’t thank you all enough for it!

We are also proud to announce that we will be adding a couple part-time coaches to the CFD coaching staff, as well as getting an intern from Loras in the Spring!  So there–everyone sick of seeing the same two assholes every workout can get a little trainer diversity!!!

Thank you all for your time in catching up with things, and I thank each and every one of you for making us who we are!  Long live CFD!

–Phil

12/4

10 minute EMOM – ring rows – 5 reps

4 x 15 GHD hip extensions

or

4×10 GHD hamstring raises (only if you are proficient at the hip extension – coaches discretion)

Turkish get up and down – 30 reps for time at your best possible weight