May News
*CFD Bootcamp Starts May 18th
*Sweat Angels, May charity is Vitamin Angels
*California Regionals
*Athletes of the Month, Kimi and Geoff
*Custom Programming
*Memorial Day Schedule

CFD Bootcamp
  • For both men and women
  • Summer Session May 18 th - July 16th
  • Monday, Wednesday and Friday from 7:30am-8:15am (21 sessions)
  • $250 total for the session ($200 for CFD members)
  • $20 drop in ($15 for CFD members)
Our goal in CrossFit Danville Boot Camp is to provide relatively high intensity, constantly varying workouts with little to no equipment.

What can I expect? The same high-intensity workouts as CrossFit classes without the barbells. You can expect more interval training as well as calisthenics, such as pullups, pushups, lunges and crunches, as well as drills and sprints. But ask any CFD'er and they will tell you that we do like the rowers and assault bikes!

Do I need to be in shape to start? You don't need to be an athlete to join our program. People come through our doors of all backgrounds and capabilities. We can help anyone work toward achieving their fitness goals!

Do I need to be a CFD member? Not at all. This program is open to anyone with a good attitude who is ready to come sweat. CFD members do receive a discount.

Do I need to commit to the entire 7 weeks/21 sessions? For best results, we recommend that you sign up or the entire session. We at CFD believe that consistency and variety will achieve the best results and great overall fitness but if your schedule is challenged, we do offer a drop-in rate of $20 ($15 for CFD members).

If you have any questions and to sign up, 
contact  Joe or Dusty. 

phone: 925-973-0192
email: info@CFDanville.com


 
CFD is now part of Sweat Angels! 
*Donate to a charity by checking in on Facebook*

In celebration of mothers all over the world, we have an incredible opportunity to provide prenatal vitamins to mothers in need.

This month,  Sweat Angels is partnering with Vitamin Angels. Every check-in at CrossFit Danville provides 2 days of prenatal vitamins to a new mother.
Vitamin Angels helps populations in need, specifically pregnant women and new mothers gain access to life-saving and life-changing vitamins and minerals. 
Take a quick look at Vitamin Angels' Facebook Page and website to see how they're making a difference in the lives of over 280,000 pregnant women in need:
FB Page and  website

Still not sure what to do?  Let Julie Foucher give you some pointers!

 

Each time you work out, 
CHECK-IN and use #love4moms
California Super Regionals

This is Coach Dusty's sixth year to compete in CF Regionals!  His year-round dedication has paid off again! Join a bunch of your fellow CFDers down 
in Del Mar to cheer him on!
Buy tickets HERE
When: May 13th, 14th, and 15th
Where: Del Mar, near San Diego @ Del Mar Fair Grounds
Find more regionals information HERE
Regional Events can be found HERE

Athletes of the Month

Kimi Nishio, 34

When did you start CrossFit?
I started CrossFit in 2008 at Crossfit Oahu.

What do you do outside of CrossFit? (Family, hobbies, work....)
Outside of CrossFit I lead an adventure packed life of a superhero. Well, not really. I work at Coke in Human Resources. I like to bake, knit, read, hike, and shop.

What is your favorite/least favorite benchmark workout?
Favorite is Helen, which is surprising because I hate running. I like it because the reps are challenging enough to complete in a small number of sets, but not daunting where you have to plan your breaks. 

Least favorite is Diane. 21-15-9 Deadlifts & HSPUs. This one is terrible.

What is your favorite/least favorite movement or lift?
Favorite movement or lift - That is a trick question because it depends on how many and at what weight. 

 Least favorite is anything with running, especially running with a plate.

What was your workout routine before CrossFit?
Before CrossFit, I worked out/people watched at 24 Hour Fitness. Believe it or not, I was running too. I did 10ks, a couple half marathons, and even one full marathon (never again). Then I moved to Honolulu and was looking for something new. There was a box 2 blocks from my house and with some encouragement from a co-worker we tried their free class.

What were your goals when you started CrossFit? Have you achieved them?
My goal when I first started was to survive each WOD. It was an accomplishment if I knew what the movements were without looking them up before class. Over time my goals have changed to include getting stronger/faster to eating healthier to better work/life balance to gaining new skills. I've made progress on them, but there is always something more to strive for.

Has CrossFit affected your life outside the gym?
The physical and mental strength gained through CrossFit transfers over to life as confidence. Physically - I stand up straighter and it is really easy to move stuff. Mentally - Preparing for a big presentation is like tackling a tough WOD. One step at a time. If you mess up, then pick it up and keep going.

What advice would you give someone just starting out in CrossFit?
Ask questions. We all started out as a beginner learning the language and movements of CF. Be patient. Some skills can be learned in minutes, others in days, and some in years (HSPUs - cough cough). It is all about progress. Put in the effort and you will see progress.

Who or what inspires you to keep moving?
I have met the most incredible people through CrossFit. They are passionate, encouraging, supportive and fun. It is a community. It is a family. And I can't imagine my life without all of you.

Geoff Beckham, 40


When did you start CrossFit?
December 2010. That's Pre-Prebok. That's before Dusty was famous (although he was already a bada$$).

What do you do outside of CrossFit? (Family, hobbies, work....)
After Crossfit in the morning, I hustle in to San Francisco, where I'm an in-house attorney for the brokerage firm Charles Schwab. I defend the company against lawsuits that usually involve significant losses of money in the stock market, theft, or maybe fraud. After work, I race back to the Danville sun. My wife Michelle and I have two kids (Brooke, 11, and Luke, 7), and a new golden retriever puppy (Cali, 10 weeks). My hobbies include coaching youth sports, putting in work at CFD, and finding a quality soccer game from time-to-time.

What is your favorite/least favorite benchmark workout?
My favorite benchmark workout is Nate -- a 20-minute grind of muscle ups, handstand pushups and a heavy kettlebell. I suppose my least favorite would be Karen? The monotony of it all...

What is your favorite/least favorite movement or lift?
Handstand Pushups probably come the easiest for me, but I think I look forward most to doing Muscle-ups in a workout. Least favorite movement is the Overhead Squat. That's a no doubter. It's just not natural, people.

What was your workout routine before CrossFit?
Before Crossfit, I considered myself to be fit, relative to most. I would play indoor or outdoor soccer 3-4 times a week, and I ran a marathon here and there. I liked going to the gym, but my strength routine totally lacked variety. I would move back and forth between 24-hour Fitness and my garage gym, always looking for something more interesting. OK, I'll admit it -- I even owned a Bowflex for awhile. Infomercials!

What were your goals when you started CrossFit? Have you achieved them?
When I started Crossfit, I was focused on building strength. Almost six years later, I still get fired up to lift heavy weights (and fight the dreaded "plateau"), but now I also realize that aspects of Crossfit can really help my body move better. That has become a big focus for me, and I am really enjoying the progress I have realized in unlocking some of my very serious mobility issues. I'm talking to you Overhead Squat.

Has CrossFit affected your life outside the gym?
The CFD Community has introduced me some of my best friends around town. We have a great crew at 5:30 AM (regulars and visitors). Besides my family, I see these guys and girls more than anyone else! Both physically and socially, my day just isn't the same if it doesn't start off at CFD.

What advice would you give someone just starting out in CrossFit?
Anytime someone asks me what I think about Crossfit, I tell them to forget everything they have heard (if they haven't tried it yet, then they probably heard something negative), and give it a go. Find the right gym, with the right people, and the right coach. Know your body and know limits. If you're smart about it, 95% of Crossfit injuries are avoidable. Finally, everyone is going to have days when the workout is tough or near impossible -- especially at the start. Fight through those early struggles, and the rewards will follow.

Who or what inspires you to keep moving?
I have always been an intense competitor. I gave up playing competitive soccer several years ago, and gave my weekends over to coaching the kids, which I absolutely love. But, if that competitive itch wasn't scratched, I'd quickly become a very bitter person. Crossfit has more than filled that void. Every day I'm chasing after my fellow 5:30 AM'ers. If I happen to be near the top of the group one morning, I want to set the bar for later. That's how we do it. Every day.



Do you want to be like Dusty 
when you grow up? H ave
Dusty's Coach
design your programming!

Custom 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.


Memorial Day Schedule
Monday, May 30th
9:30am class ONLY

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