Event Announcements

10.19.2016

Hello CFD family! I’d like to take a quick moment to address you all and post a few updates and upcoming events.

We had a great turnout at Barbells for Boobs last Friday! Thank you all very much for donating, volunteering, and being a part of such a wonderful community. (If you missed out, there’s still time to donate!) Thank you all for your kindness, hard work, and for simply being you!

I have tried to keep up with posting blogs and stuff (when there isn’t other events going on I want to put word out of, that is), and I’d like to reach out to all of you and ask what you’d like to hear me discuss? There are plenty of topics out there, so if you have a question about something, fire me off an email and I’ll cover it within the next couple weeks! My next blog topic is going to be about recovery—it’s something that has been discussed before, but it’s something that can always be brought up and looked at in a new light! As far as new material or just the idea of addressing the issues that YOU want to hear, let me know what you want to have talked about so I can better serve you!

Here are some announcements and schedule updates—be sure to mark your calendars!

Friday, 10/28 will be a costume workout—dress up as whatever you want to dress up as and come on out to the 4 or 5:30pm classes for a fun time!

Saturday, 11/19 will be an In-House Team Competition! More details will be posted shortly including signup and team configurations (as well as some details about the events), but save the date now! It’ll be a fun day consisting of just a few (3-4) workouts so you can still enjoy the rest of your weekend. These are always a blast, so come out either to compete or to spectate and enjoy the fun times!

Wednesday, 11/23 we will not be hosting any class after 1pm (no 4, 5:30, or 6:30pm). All classes up to and including the 1pm class will be unaffected.

Thursday, 11/24 there will be no classes at all that day so that we can all spend time with our families during Thanksgiving.

Friday, 11/25 will be a 9:30 and 1pm class ONLY; there will be no 5:15am, 6:30am, 4pm, 5:30pm, or 6:30pm classes that day.

That’s all for now, let me know if you have any questions!

RLTW <1>

—Coach Phil

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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