Monday July 22, 2019

Casey used her fitness and got “Outside the Box” on Saturday to run the Spartan Race! Great work to all of the CFD athletes that took on that beast!

Happy Birthday Mel!

Attention: We will be running a limited schedule on Wednesday July 24th to celebrate Pioneer Day. there will be an 8:00am and a 9:30am WOD. We will not have childcare that day. The rest of the week will be the regular schedule. We hope you can get your morning WOD in and go do something fun with your family! Thanks for understanding!


“Hot Sauce”
21/15 Calorie Row
21 Lateral Erg Burpees 🙂
Max Overhead Squats (75/55)

Rest 3 Minutes

18/13 Calorie Row
18 Lateral Erg Burpees 🙂
Max Overhead Squats (95/65)

Rest 3 Minutes

15/11 Calorie Row
15 Lateral Erg Burpees 🙂
Max Overhead Squats (115/85)

Rest 3 Minutes

12/9 Calorie Row
12 Lateral Erg Burpees 🙂
Max Overhead Squats (135/95)


“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

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