CFD Updates

6.27.2018

Hey everyone, here’s a quick list of some updates for you all!

Independence Day Schedule

The 4th is right around the corner! Here will be changes to accommodate for the holiday:

-July 3rd, there will be NO 5:30pm class or 6:30pm ROMWOD

-July 4th, we will host only the 6:30am and 9:30am classes–all other classes will be removed from the schedule.

We thank you for your understanding and hope you all have a great and safe Independence Day!

Gym upgrades

I know…some of the platforms have seen better days! I can’t even begin to imagine how many lifts have been performed on each one, but they’re showing their age. Look to see new platforms installed at CFD within the next month or two!

Also, the 2 of our 4 ropes have been in place since the very beginning (October of 2011). Due to the nature of the type of rope they are, they shed and get worn down over time. Those are also due for being replaced, and I’m looking to replace them with a kind that holds up better and isn’t as messy with use. While we pin down exactly what those will look like and what type to buy, we’re also going to need a scissor lift to install them–the plan is in the works, and you can expect to see all 4 ropes replaced and upgraded in the near future!

Also, the bars are overdue for a cleaning, and those will be maintenanced this coming weekend.

CFD Summer Party

Save the date! August 11th is our CFD Summer Party! Rain or shine, expect to have a fun day with the community. I will be providing burgers and brats, and we ask that you bring a dish to pass and whatever beverages you might be into. RSVP to the FB page and stay updated with what everyone is bringing and everything else put out between now and then!

That’s all for now–reach out to me direct if you have any questions or concerns, I’m always happy to hear from each of you!

–Coach Phil

Not a member? Sign up for an Intro Class today! The next Intro class takes place on July 7th at 10:00, and Foundations starts the next week (July 10th).
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.

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