February Spotlight – Sean and Kara

2.1.2021

How long have you been a member at CFD?

We both have been members since June of 2020.

What made you want to get started?

Sean: I remember watching a CrossFit movie and thought it was really cool. I finally got the chance after college to join and did with the help of my girlfriend, Kara.
Kara: I wanted a way to stay fit after college athletics were over. My two older sisters loved CFD during their time in college so it seemed silly not to join.

What is your favorite type of gym music?

Sean: Sometimes Mike’s screamo but other than that usually rap.
Kara: Mainly rap or anything that was made after the 2000s…

What did you do for fitness prior to joining CFD?

Sean: I played football at the University of Dubuque.
Kara: I played volleyball at the University of Dubuque.

What do you like most about CrossFit?

Sean: I know I will break a good sweat every workout which I love.
Kara: I like how I leave the gym every day knowing that I am getting stronger and better. I also like how it pushes me both physically and mentally.

What types of workouts are your favorite?

Sean: Rowing, walls balls, back squat, some overhead stuff.
Kara: Anything with wall balls, cleans, and occasionally burpees.

What is your go-to junk food?

Sean: Love me a good pizza I’d say
Kara: Anything chocolate

What advice do you have for someone just starting out at CFD?

Sean: Go in with an open mind and know it will be hard at first but you will progress with time.
Kara: Stay committed and ask questions! The coaches are amazing and always there to correct and help you. Also, don’t forget that everyone has to start somewhere so don’t feel intimidated. I am one of the younger athletes in the gym and I still get my butt kicked almost every day.

Interested to see if CFD is a good fit for you? Sign up for a free introductory class, or e-mail us if the available intro classes don’t work with your schedule!

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

February Spotlight – Sean and Kara

FAQs

What is CrossFit?

How do I start?

Is CrossFit hard?

What do classes look like?

Do you track progress?

How much does it cost?

Are the coaches qualified?