September Announcements

9.18.2018

Hey gang! Here’s a couple of announcements and events you might be interested in:

Barbells for Boobs

With October right around the corner, we are gearing up for Breast Cancer Awareness month. The CrossFit Dubuque Team Page is up, and the date is set for October 19th from 5-8pm. Check out the Facebook event page for more details and updates, make your donations, and support a great cause!

Supplementary Programs

An idea that is finally coming to fruition is rolling out supplementary programs. Until recently, I’ve struggled figuring out a great way to do it, but I think I have a cool system in place that will work well. Keep a lookout for the first of three supplementary programs to roll out early October: the Foundational Strength program. Future programs will be a winter Cardio Club as well as a CFD Gymnastics program.

The Goals Board

Our Goals Board is really picking up steam! Having a tangible goal is an important part of training—without something to shoot for, your efforts can seem as though they have less meaning. The coaching staff and I are wanting to take a more proactive approach in how we assist you towards your goals. Be prepared to be held more accountable, and we look forward to seeing more of you achieving the goals you set for yourselves. If you want some assistance in setting a realistic goal, ask a coach before or after a class, or email me anytime.

As always, we appreciate everything you all do as we strive to make CFD the best gym in the area. We appreciate feedback and look forward to some cooler months of training!

Stay the Course

-Coach Phil

Not a member? Sign up for an Intro Class today! The next Intro class takes place on October 6th at 10:00, and Foundations starts the next week (October 9th).
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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September Announcements

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