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Athlete of the Month: Sydney Lucker

April 27, 2017 blog

Sydney always has a smile, works hard and is always wanting to learn more and get better! We love having you around Sydney! Name: Sydney Lucker How long have you been doing Crossfit?              I...
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The Megmanny Cycle

April 24, 2017 Uncategorized

Welcome to the Megmanny (Meagan, Matt, Channy) cycle!  This first week will be a good transition week, both groups together with longer sweaty workouts.  Then following that skunks will have more strength focus skill sessions with the barbell and WOD’s...
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Athlete of the Month: Jennifer Yates

March 29, 2017 blog

Oh Jen-Jen, how we love thee so. Jen comes to the 5:30 class 5x/week and usually the Saturday morning class. She always comes with her fun loving, sassy attitude and we wouldn’t’ want it any other way. Her favorite person...
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The Open is over… what now?

March 29, 2017 blog

Congrats to everyone that participated in this year’s Open! The Friday Night Lights were a blast, the Team Intramural was super fun, and there were some amazing performances and PR’s! One of the useful things about the Open is, that...
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Athlete of the Month: Tyler Alvarado

February 28, 2017 blog

Name: Tyler Alvarado How long have you been doing crossfit? I’ve been doing CrossFit for almost 4 years now. What is your Athletic Background if any? I have always been pretty active. Growing up I was really involved with wrestling...
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The Open and CFCDA Intramural Teams

February 22, 2017 blog

Annnddd it’s here, just like that! The 2017 Crossfit Games Open is upon us! First off, let’s get in to what the Open even is for all you newbies. Just watch this video we made from a few years back...
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The Consistency Club!

January 30, 2017 blog

We know the drill. You get busy and your workouts slow down in late fall. You ate way too much on Thanksgiving, then caught a nasty cold and didn’t get any training in. Then by December, you’re full on TURDMODE. January...
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OMG the O-P-E-N cycle is coming!

January 28, 2017 blog

He’s baaaaAAAAck! Hey Tribe! I’m excited to be taking the reigns from Derek and MegChanEt with the programming heading into the 2017 Open-  we got some fun times ahead! Here is the general idea behind the next 4 weeks: 2-3...
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Announcing the Honey Badger Games!

January 25, 2017 blog

Exciting news: the return of the second-annual Honey Badger Games- our in-house, pre-Open fun-for-all! On Saturday, February 18th, in lieu of regular classes, we’ll have a fun set of three Open-esque workouts for you and your bestie to cut your...
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Athlete of the Month: RJ Miller- For Reals!

December 30, 2016 blog

Many of you may know him at the resident DJ, or the avid Rogue clothing ambassador, or the perfect hair coif even after a good sweat athlete. But none of that really matters because RJ has been a very big...
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Find your healthy lifestyle

December 8, 2016 blog

What is the 6 Week Challenge? Ah, the new year. A time for us to look back at what we’ve accomplished, and look ahead towards new goals. For many folks, this means resolutions- perhaps to be more patient, or to...
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Better Late than Never!

November 23, 2016 blog

A friendly announcement: class starts on the hour in the am, and on the half hour in the pm! That being said, we’ve all been running late at some point, and the coaches at CFCDA would rather have you show...
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Athlete of the Month: RJ Miller’s…Shaker Bottle

November 16, 2016 blog

Name: RJ Miller’s shaker bottle How long have you been doing Crossfit? He lost his first 3 shakers, so only 8 months. What is your Athletic Background if any? Sitting on shelves, looking shiny and empty so people want to...
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The Next Episode…

November 5, 2016 blog

We’ve heard some grumbling from the masses about the cycles being too easy, 3 minute workouts, and something about the boys going too soft on all of you so welcome to the MEGCHANET CYCLE! The girls are testing their programming...
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The New Cycle: CVFMABTMD

September 26, 2016 blog

CVFMABTMD, or for those that aren’t in the know, constantly varied, functional movement across broad time and modal domains. Still a bit a of a mouthful- how about we simplify a bit further: CrossFit. This for the first 6 weeks...
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Athlete of the Month: Katie Jennings

September 8, 2016 blog

Katie has shown so much dedication and hard work, sometimes even showing up twice a day for a barbell and then Crossfit class. She is always excited to learn about something new and always reaching to improve. We love having...
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The Late Summer Cycle

August 11, 2016 blog

The late summer cycle starts on August 15th and runs for 6 weeks. As we enter the last part of the summer, the training focus at CFCDA will once again shift. We’ll use that new found strength built through Escalating...
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Athlete of the Month: Jason Sefcik

July 29, 2016 blog

NAME: Jason Sefcik HOW LONG HAVE YOU BEEN DOING CROSSFIT? I started Crossfit January 8th, 2016 and am now officially a 6 month veteran. ☺ WHAT IS YOUR ATHLETIC BACKGROUND IF ANY? Very active and athletic growing up; three sport...
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The Mid-Summer Cycle is Here!

July 4, 2016 blog

Boating, Barbecue, and Barbells. Summer is here, and with it, the Mid-Summer Cycle! For the next 6 weeks we’ll be returning to an old favorite, this time with a bit of a twist. Escalating Density Training has been a staple...
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Athlete of the Month: Lindsay Conn

May 27, 2016 blog

Lindsay came to us and right away I could tell she was a little apprehensive. She just had that look of “Is this really for me?” Every week she was adding more and more to her workouts and it was...
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A Q&A with our newest coach, Janet Durant!

May 23, 2016 blog

Tribe! We are super excited to have a new Coach joining the ranks at CFCDA: Janet Durant! Many of you have already met her, as she has been around shadowing classes every now and again for the last 6 weeks...
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The Early Summer Cycle is Here!

May 21, 2016 blog

The Early Summer Cycle will be 6 weeks and run from May 23rd-July 2nd. Here are what both groups will be focusing on:   Yasso 800 Progression: we’ll use the running fitness we built over the last cycle to push...
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Your Guide to Getting Your First Pull-up!

May 5, 2016 blog

     The pull-up: it’s been called the king of upper body exercises, and for good reason. It’s unrivaled for building upper body strength. But for such a seemingly simple movement it can be very elusive to those struggling to...
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Athlete of the Month: Jason Servey

April 21, 2016 blog

Jason has been such a great addition to the Tribe! Always has a smile, great attitude and works his butt off! Glad to have you with us Jason! How long have you been doing crossfit? I started 2-1/2 years ago...
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Spring Cycle!

April 10, 2016 blog

The Open is over; spring is upon us, and with the change in seasons comes a new six-week training cycle! The buzzword for both training groups for this cycle is muscular endurance– we be focusing on your ability to move...
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The 2016 Open Recap: A Stronger Tribe Than Ever

April 4, 2016 blog

  The 2016 Open has come to a close, and all of us- coaches and athletes alike- can finally exhale a bit, and get back to a normal workout routine. As coaches, the Open is a five-week reminder of what...
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The Open MEGAPOST

February 25, 2016 blog

Ok Tribe: you can refer to this blog post throughout The Open to answer any and all Open-related questions! Feel free to comment below, we’ll answer! How do I sign up? Go to The CrossFit Games website, click “register” (the red...
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But I Scaled…

February 24, 2016 blog

The word “Scaled” comes up almost every day for us as coaches. When we are explaining the WOD, writing modified workouts for an injured athlete or giving suggestions if we have a brand new athlete. We sometimes hear this out...
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Just Addin’ Classes, No Biggie

February 7, 2016 blog

Yo Tribe! We know that there is so much rad to be had at the gym, sometimes it’s hard to get a spot in class- especially at the 9am and early evening sessions. With that in mind, we in the...
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