January News
*CFD Survey
*Athletes of the Month
*Custom Programming
*Paleo Detox
*New Year Schedule

We want to hear from you! 
Fill out this survey and give us your feedback.
Battle for Bragging Rights
*CrossFit Danville's in house comp*
Who will win the bragging rights this year? 

Date and Time:  Saturday, Jan 16th at 9am 
Teams can be:  Any combination of team you wish                      (male/male, female/female, male/female)
Who can compete: CFD members only
Cost: $75 per team and that includes a T-shirt

The day will consist of 3 WODs as well as a secret final WOD for the top teams in both the RX and scaled divisions. If you are wondering if you should be RX or scaled here are some movements and weights you may want to be comfortable with for RX.

Handstand pushups
Double unders
Clean and jerk (185/135)
Snatch (135/95)
Overhead squat (135/95)
Rope climbs
Toes to bar
Muscle up

*This does not mean that all of these, if any, will be in the WODs. If you can RX most class WODs, you will be fine.

Get to training, this is always a blast! Workouts will be released roughly the week before the comp.

Battle for Bragging Rights 2015
B4BR 2015
B4BR 2014
Athletes of the Month

Nora Cruz
21 years old

When did you start CrossFit?
I started CrossFit about 2 years ago during my Sophomore year in college in San Luis Obispo at CrossFit Inferno. 

What do you do outside of CrossFit? (Family, hobbies, work....)
Outside of CrossFit I would consider myself very active. My boyfriend and I like to explore various food cuisines all throughout the Bay Area. Along with being a foodie my boyfriend introduced me into the running world. Having a wide range of half marathons ran in places such as Seattle, Los Angeles, San Jose, and Oakland I hope one day to train for a full marathon. I also enjoy spending time with my family especially my niece, little Bella who is all over my Facebook, along with my two dogs Charlie and Scooby. 

What is your favorite/least favorite benchmark workout?
I would say my favorite benchmark would have to be Fran because of how fast it goes when finishing the first half. My least favorite would be Angie because push ups aren't my strongest movement, and doing 100 of them is very tough.

What is your favorite/least favorite movement or lift?
My favorite lift would have to be anything including power/hang cleans just because I have improved so much on them. My least favorite body movement has to be burpees just because, who likes burpees? 

What was your workout routine before CrossFit?
Before CrossFit, I would go to 24 hour fitness club and run on the treadmill for about 30-45 minutes. Once a week I would also attend the spin classes.

What were your goals when you started CrossFit? Have you achieved them?
When I first started CrossFit my initial goal was to lose weight and maintain a healthy lifestyle. Now that I have progressed through CrossFit my main goals along with maintaining a healthy lifestyle, is to improve in all my lifts and my endurance. I would say that I have achieved some, but not all of them.

Has CrossFit affected your life outside the gym?
Yes CrossFit has affected my life a lot outside the gym. It has changed my lifestyle through proper nutrition along with most importantly being more confident in myself. 

What advice would you give someone just starting out in CrossFit?
If I were to give advice, I would say to be patient, committed, and don't let others intimidate you. Everyone has to start off somewhere and eventually you will be better and faster as long as you stay motivated. 

Who or what inspires you to keep moving?
Of course my coaches and members of the CrossFit gym motivate me everyday. Looking up to all of them they set the bar very high and I will eventually achieve what they have accomplished. Lastly, I would say someone who inspires me is myself. Trying to become the best person I could possibly be both mentally and physically is the hardest battle and I motivate myself everyday to achieve that. 

Doug Johnson
40 years young

When did you start CrossFit?
January 2012

What do you do outside of CrossFit? (Family, hobbies, work....)
I am in a 5 year Electrical Apprenticeship for Local Union 6 in San Francisco. I play in a softball league year round, try to cook as much as possible without talking in expletives like Gordon Ramsey when I don't follow recipes and burn stuff, Netflix marathons and learning about wine and then drinking it. When I'm not working on a construction site in San Francisco I'm trying to keep my wife happy, comfortable and assured that we are ready for our next major life event of having our first baby at the end of February 2016. Yes, we know it is going to be a girl and No, we don't have a name picked out. At least not a name we agree on yet.

What is your favorite/least favorite benchmark workout?
Upon arriving at the gym and finding out that the WOD is going to be a benchmark workout I almost immediately agree with me, myself and I that my favorite benchmark workout is not that one but the one the day before that I missed or most likely cherry picked in hopes that the day I do show up it will be one I'm good at. This logic of mine is flawed as I'm good at none of them. Ha, ha! All kidding aside I do actually like Helen. Probably because it was one of the first benchmark workouts I ever did RX and actually did well. Fun Fact: I met Reggie that day and he had just started CrossFit and was learning how to do a kipping pull up when I did this workout. I had the fastest time in the class that day. Annnnnnnnd now I can barely keep up with Reggie doing warm ups.

What is your favorite/least favorite movement or lift?
My favorite movement would have to be the good ole basic kettle bell swing. It always kicks my butt no matter what weight I'm swinging and saying pood just invigorates my inner childishness. I also have to say I like any of the Olympic lifts when my form is correct. Nothing feels better than moving heavy sh#%*! And feeling like I did it effortlessly. My least favorite movement are Double Unders because let's face it, I don't practice them. Even though I can feel Dusty silently judging me.

What was your workout routine before CrossFit?
Before CrossFit my workout routine was pretty much a daydream of what I remembered doing consistently twenty years ago and then sitting on my butt. About six months before I was introduced to CrossFit my wife and I had been struggling to find a routine we enjoyed and could enjoy doing together. It began as running, then p90x and then a few weeks of boredom with both routines. Then a friend of mine who had been an avid cross fitter for about eight years convinced my wife and I to try CrossFit. The rest is history!

What were your goals when you started CrossFit? Have you achieved them?
My goals when I started CrossFit were to find a routine that my wife and I could do together and enjoy, lose some weight, get back into shape like when I was in college and most importantly not have to create my own routine and spend a gahgillion hours a day doing it. Absolutely, I have achieved them!

Has CrossFit affected your life outside the gym?
CrossFit has proven to me that age is just a number and not an excuse to accept being out of shape. Without it I would have struggled with a career change into construction at 40 years old, continued eating what I thought was a healthy diet and lacked the energy to maintain the lifestyle I enjoy with my wife.

What advice would you give someone just starting out in CrossFit?
1) Leave your ego at the door 2) No matter how little weight you lift in comparison to someone else, remember it's all relative and you are both struggling to complete the same workout. 3) Form, Form, Form! If your form is bad stop, drop weight and roll on with your workout. 4) finally, Ass to Grass!

Who or what inspires you to keep moving?
The Reaper! I wanna live as long as possible and CrossFit is a way I know will help me with that. All kidding aside, I'm having a kid a little later in life and I wanna be the kind of dad that can keep up with and enjoy an active lifestyle with my child.

(Custom Programming)

The CrossFit Open is just around the corner.  Are you ready for the extra push to make it your best year yet?  Custom programming might be just what you need!

The programming is based on your needs/weaknesses and is to be done in addition to the daily class WOD.

Each week you will get WODs that could include: strength, skill, gymnastic, endurance, or whatever work you need to focus on.  The extra work will be done around your normal workout schedule, so expect to increase your time in the gym. 

Let Dusty know when you are ready to get started!!
Cost is $55/month.

New Year Paleo Detox
with Sarah Pate

How were your Holidays?

Too much food? Too much fun? Too much drink? Too much too much!!

This program is focused to get you cleaned out, your body chemistry re-set, and your metabolism operating at optimal efficiency in the shortest possible time period.

Body systems and organs that were once capable of cleaning out unwanted substances can be over-loaded (especially during the holidays) to the point where toxic material remains inside our tissues. Our bodies try to protect us from dangerous substances by surrounding them with mucous and fat, and storing it away from vital organs. Lose the toxins - and you lose the fat and inflammation as they're no longer needed. Choose to do it with our without supplementation. 

Meetings will be Wednesdays at 6:30 at CrossFit Danville, based on the last two years participant that attend all the meetings have the most success, so please come to as many as you possibly can. It is possible to do the program without coming to the meetings but it is much harder to stay true to the program without the group support.

Class Schedule
Kick off - January 13th
Week 1 -January 20th
Week 2 - January 27th
Week 3- February 3rd
Wrap Up - February 10th

Cost of the class is $150 for "RX"(full supplements) 
and $50 for "scaled"(only fish oil).

and choose seminars tab

Deadline - You must register and pay NO LATER
THAN JANUARY 6th to hold your spot.

New Year Sched ule

Thursday, December 31st:  4:30pm will be the last class of the day

Friday, January 1st: 9:30 ONLY 

Saturday, January 2nd: back to regular schedule
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