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New 9am + 10am classes, Starting May 11th!

May 5, 2015 blog

Summer is almost here, and with the sunny days and no school, we want to make sure that our busiest class times stay accessible- and even more importantly, that coaching quality stays at the high standards we set. Over 100...
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This Week at the Box: May 4-10

May 4, 2015 blog

For the Honeys; a change of pace: –Mondays and Fridays will feature deadlifts –Tuesday brings weighted push ups. -this Wednesday put on your rowing pants and get ready for a 2k! –Thursday will have push jerks and a fun, sweaty WOD, -and Friday, team up for...
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This Week at the Box: April 27-May 3

April 26, 2015 blog

Another great week on tap and CFCDA! Here’s the lowdown: HoneyBadgers will be finishing up their 4 week squat/push up/pull up cycle; we’ll back off a bit after this week, and test some movements the following week. We’ll see that nasty wallball/burpee combo...
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Athlete of the Month: Amanda Donnell

April 20, 2015 blog

Athlete of the month is back, and no better way to start it off then with this awesome gal! Amanda has committed to changing her lifestyle in and out of the gym and it shows! Her story is incredible, we...
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This Week at the Box: April 20-26

April 20, 2015 blog

April 20: Boot Camp! Our next two-week intro course starts Monday! Spread the good word, and get your buddies in here, so they too can feel the sweaty euphoria of a WOD well done! Remember, if they sign up for CrossFit...
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This Week at the Box: April 13-18

April 12, 2015 blog

Upcoming Events April 17: Wine and WOD- join us for a women’s only WOD at 5:30pm on Friday, April 17th! We’ll have a fun, team-oriented WOD suitable for experienced CrossFitters and novices alike; then break out the wine and hors d’oeuvres....
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SO MUCH INFORMATION…

April 5, 2015 blog

…your head might explode. Test week: complete. Onward, to our impressively-named April-May Cycle (2015). First things first: let’s review the goals of each program, so you can effectively choose where you’d like to focus your efforts! Honeybadgers Program Focus 1. Fun,...
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Your End-of-Open MegaPost!

April 3, 2015 blog

Whew! 5 weeks, 6 workouts, and one Sea of Orange gearing up for a FIFTH CONSECUTIVE trip to the Northwest Regional. In addition to the numerous PR’s, smiling faces, and sweaty brows that always accompany, the 2015 Open brought new...
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Test Week: What You Need to Know

March 29, 2015 blog

With The Open wrapping up, it’s time to start thinking about the next cycle of training! Actually, let’s back up a bit: you don’t have to think about anything- just show up. Let us take care of all the planning- we’ve been working...
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15.3 Recap!

March 18, 2015 blog

Almost every Open so far has seen a combo of wallballs and muscle ups- and 2015 has proven to be no different: 15.3 was a tough combo of muscle ups, wallballs, and double unders- the big shift this year being...
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A Note On Programming During The Open

March 17, 2015 blog

Tribe: I’ve neglected to post up “This Week at the Box” posts during The Open, not because I’ve forgotten to post them, but because due to the nature of a 5-week online competition, our programming has to be reactive instead of proactive. This isn’t...
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A Spoonful of BulletProof Goodness

March 16, 2015 blog

Here’s a quick way to turn your morning Joe into some high-octane brain fuel: Many of of you have heard of BulletProof Coffee-basically a mix of MCT oil and butter-and for good reason: the stuff works. I am a 3 cuppa-kinda-guy,...
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15.2: Movin’ On Up

March 12, 2015 blog

15.2 was 14.2; which was a brutal combo of chest-to-bar pull ups and overhead squats. Having a scaled division this year made this workout all the more inclusive: though the overhead squat is tough no matter what the weight, we...
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Our CFCDA Family

March 10, 2015 blog

To our family at CF, As most of you know, Mark and I will be moving and we wanted to express how heavy our hearts are that we will be leaving our family….YOU!  We have been blessed with a new...
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15.1, in the books!

March 5, 2015 blog

Week one of the Open is done n’ gone- a fun mix of snatches, toe-to-bar, and deadlifts tested our grip and core strength, while a max effort clean and jerk tested both strength and athleticism! Here’s the rundown on the...
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Are You a Flexy Beast?

February 20, 2015 blog

Or maybe you might be more Gunz n’ Bunz? If you sign up for the 2015 Open, you’ll find out! This year, to keep things fun and to add another layer of rad to the next five weeks, we are...
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Your Own Personal Wellness

February 17, 2015 blog

The term “Wellness” can mean many different things to many different people. I like to think of wellness as a circle that is divided into different, yet equal, areas of our lives. Many times people think of wellness as just...
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Memoirs of a Preggo CrossFitter

February 14, 2015 blog

I am currently 33 weeks pregnant, which means I only have 7 weeks to go until we get to meet baby Hazen!  Being a trainer and a regular crossfitter at Crossfit CDA, I have seen multiple women go through their...
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Bring Your Valentine: Saturday, February 14th, 9am.

February 9, 2015 blog

What a nice young man.    Hubby, Wife, Boyfriend, Girlfriend… …someone you met in the produce section… …whatever you call them, if they are your Valentine this February 14th, they are invited to our 1st annual Bring Your Valentine WOD...
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5 Comments

Share Your Playlist!

January 29, 2015 blog

Love the music during your WOD? Great. You can stop reading now. Wishing for a kick-ass playlist to get your sweat on to? Tired of hearing Pitbull for the millionth time {so are we.}? Well… …time to do something about it!...
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11 Comments

WTH is The Open??

January 27, 2015 Featured

Ok, first of all, let’s all relive this magic from last year’s Open season….   Q: What, exactly, is the Open? A: The Open marks the start of the CrossFit Games Season! The primary goal of the CrossFit Games is to identify...
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23 Comments

The Reverse Hyper for Low Back Pain

January 19, 2015 blog

Roughly 80% of Americans experience low back pain at some point in their lives. Solving it can be frustrating, given the number of things that can contribute to low back pain. Luckily, we have an awesome machine that you probably won’t find...
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The Return of the Yogi!

January 6, 2015 blog

Huzzah! Yoga will make it’s triumphant return to the Tribe, beginning next Saturday, January 10 at 12:30pm. Tribeswoman and Yogi extraordinaire Cortney Martin will be leading the flow, and good news: this time around, you won’t have to freeze your...
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New Year’s Paleo Wellness Challenge!

January 5, 2015 blog

Now that the Holidays are behind us, it’s time to really focus in on our nutrition! At CFCDA, we advocate a lifestyle shift– fill your kitchen with whole foods but don’t deny yourself the things you love. In other words,...
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This Week at the Box, plus Holiday Schedule! Dec. 22-27

December 22, 2014 blog

Upcoming Events Hangover WOD (10:30) followed by Polar Bear Plunge (12:00), New Years Day! Group Boot Camp: Jan. 5th New Year Paleo Challenge, starts Jan. 5th.   Holiday Hours 12/24: 9:30 and Noon ONLY 12/25: CLOSED for Christmas 12/26: 9:30...
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This Week at the Box! Dec. 15-20

December 15, 2014 blog

Upcoming events:   Ugly Sweater Christmas Party at Capones: Dec. 19th, 7 pm   Bring a Friend Day! Sat. Dec. 20th, 9 am. We’ll be giving away FREE boot camps!   Hangover WOD (10:30) followed by Polar Bear Plunge (12:00),...
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Give the Gift of Fitness

December 9, 2014 blog

A limited number of Group Boot Camp Gift Certificates are available to current members for only $35! These gift certificates are good for our 2 week Group Boot Camp and are the perfect gift for someone that needs the extra...
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The CFCDA Giving Tree!

December 1, 2014 blog

Hey Tribe! Tis the season for giving (and AirBike WODs)- and what better way to get in the spirit than to decorate your tree at home, and give to a local family in need at the same time? To wit:...
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The Next Cycle!

November 29, 2014 blog

The next cycle will be 5 weeks long and take us to the first week of January. Some of the days the skunks and honey badgers will be doing entirely separate classes, while some days we’ll be working closely together...
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This Week at the Box! Nov. 24-29

November 24, 2014 blog

Upcoming Events – Group Boot Camp, Dec. 1st – Co-ed Poker Night, Dec. 4th 7:30 – Home-n-Home Friendly Comp, Dec. 6th at Predation CF – Christmas get-together at Capones, Dec. 19th 7 pm   First thing, holiday hours! We’ll have...
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