Quick Updates

5.10.2019

Happy Friday everyone! I have a few thoughts to share with you all and some great questions that have come up this week for Bring-A-Friend Fridays I’d like to address:

What if I want to bring a friend, but they can’t come to the class time I normally attend?

This has already been asked a few times and is a great question I didn’t immediately foresee. I think the best workaround for this would be to leverage the great community we have built together and see who would be willing to cover down for you! If you’re an early bird but your friend wants to come to an afternoon class, find out who you know who usually comes to that later class time and see if that person would be willing to ‘host’ your friend for you. I’m willing to bet that solution will work for most of these instances and it would also be a great testament to the tight-knit community we have here at CFD.

Can I bring more than one friend?

Absolutely!

What do you need from us prior to class?

Not much – just give us a heads-up (e-mail me or RSVP your friend on WODhopper) and we will waive you in prior to class starting. Fast and simple!

We’ve already had a lot of people attending today which has been fantastic – keep them coming! Here’s the list of links to each (BAFF) Bring-A-Friend Friday event we are hosting this month:

May 10 – Bring-A-Friend Friday
May 17 – Bring-A-Friend Friday
May 24 – Bring-A-Friend Friday
May 31 – Bring-A-Friend Friday

Goals Board

It’s that time of the year to re-establish your goals. Feel free to update the newly wiped Goals Board with your S.M.A.R.T. goal:

Specific
Measurable
Attainable
Relevant
Time-Based

Remember, it’s best to establish many ‘micro-goals’ along a logical progression towards a larger, ‘macro-goal’ and to be mindful about how those goals build upon one another. If you can’t yet do a pull-up but your goal is to do a muscle-up, it might be a better idea to instead establish some waypoints along the way and use those as your goals (this is related to the ‘Attainable’ attribute).

If you need help establishing what those goals should look like, please reach out – that’s what we’re here for!

Not a member? Sign up for an Intro Class today! The next Intro class takes place on May 11th at 10:00, and Foundations starts the next week (May 14th).
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.

More Blog Posts

Quick Updates

Goals Board

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?