CrossFit Develop

This Wednesday, Nov. 11 (Veterans Day), we’ll be coming together during our CrossFit classes to take on the Hero WOD “Chad.” 1,000 box step-ups for time.
One of the greatest things about CrossFit is the community behind it, and we want everyone to know 𝐭𝐡𝐞𝐫𝐞’𝐬 𝐚𝐥𝐰𝐚𝐲𝐬 𝐚 𝐩𝐥𝐚𝐜𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮 𝐚𝐭 𝐂𝐅𝐃.
Whether you’re ready to take on the full workout or need to scale it to your ability, we’ll have modifications available for everyone. All fitness levels are welcome, and we’d love to have you join us.
Come as you are and do what you can!

We get it… you came to work out, not spend 10 minutes doing inchworms, lunges, and shoulder circles.

But here's the deal: A good warm-up is part of the workout, not something to rush through so you can get to the workout.

A proper warm-up helps:
❤️ Increase blood flow and raise your body temperature.
💪 Prepare your muscles and joints for the movements ahead.
🏋️ Improve mobility, movement quality, and performance.
🎯 Get your mind focused and ready to work.

Take the warm-up seriously. Your body will thank you later.

Show up. Warm up. Get after it.

💙 OCTOBER’S DEDICATED & DEVELOPED CREW! 💙

These members showed up, put in the work, and stayed DEDICATED all month long!🔥
They hit 12+ classes in October, and that kind of consistency deserves some recognition!

👏 Congratulations to our 23 DEDICATED & DEVELOPED members!
Your commitment matters. Your consistency matters. And those small decisions to show up add up to BIG results.

Keep showing up. Keep putting in the work. Keep developing.
We’re proud of you, CFD! 🧡💙

Whatever you're feeling in the moments before you walk through our doors, we get it.
Sad. Stressed. Happy. Relieved. Tired. Sore. Overwhelmed. Confident. Unsure of yourself.
We see it all. And we want you to know that whatever you're carrying with you that day, there's a place for you here.
Some days you're ready to give it your all. Other days, showing up is enough. Both matter.
𝐅𝐨𝐫 𝐨𝐧𝐞 𝐡𝐨𝐮𝐫, 𝐲𝐨𝐮 𝐠𝐞𝐭 𝐭𝐨 𝐩𝐮𝐭 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐞𝐥𝐬𝐞 𝐚𝐬𝐢𝐝𝐞 𝐚𝐧𝐝 𝐟𝐨𝐜𝐮𝐬 𝐨𝐧 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟.
And nothing makes us happier than seeing you walk out our doors feeling a little lighter, stronger and happier than when you arrived.
Because at the end of the day, that's why we're here: To make your life better, one hour at a time.

We love when our members open up and share the real reasons they decided to join CFD. Sometimes, it’s not just about getting stronger or improving your fitness. Every once in awhile, it’s about a moment that makes you realize something needs to change.
Those thoughts may have been in the back of your mind for years, but one experience can be the turning point. For CFD member 𝐁𝐫𝐲𝐚𝐧, that moment happened at a water park with his daughter.
One of the things we love most about CFD is watching parents make time to invest in themselves, not just for their own health, but for the people who count on them. That one hour at the gym means having more energy, more confidence, and more opportunities to be present for their kids.
Bryan, we are incredibly proud of you. We see the hard work, the consistency and the progress you continue to make!
Let’s get to know our 𝐍𝐨𝐯𝐞𝐦𝐛𝐞𝐫 𝐀𝐭𝐡𝐥𝐞𝐭𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐌𝐨𝐧𝐭𝐡 a bit more …

🔸 𝐖𝐡𝐨 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐨𝐮𝐭𝐬𝐢𝐝𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐠𝐲𝐦?
🔹 My name is Bryan Krueger and I am a proud father of twin 7-year-old daughters. I work at Reliant Fire Apparatus in Slinger, and I was an elementary school teacher before that. I have a passion for the theater, both Broadway and the movie theater. I love going to musicals and taking my kids to the movies. I cannot wait to take them to broadway shows, but they need to get to the age where they do not ask questions every 10 seconds about what is happening.
During the weekends I enjoy doing campfires in the backyard and putzing around the yard. I am married to my lovely wife D’Lacy, whom I met in college at the University of Wisconsin - La Crosse. I still stand by that is one of the greatest cities in Wisconsin. We actually named our daughters after it in remembrance of her and I’s love and history there. My daughters are Laiklyn Crosse Krueger and Elowen Crosse Krueger.

🔸 𝐇𝐨𝐰 𝐥𝐨𝐧𝐠 𝐡𝐚𝐯𝐞 𝐲𝐨𝐮 𝐛𝐞𝐞𝐧 𝐝𝐨𝐢𝐧𝐠 𝐂𝐫𝐨𝐬𝐬𝐅𝐢𝐭 𝐚𝐧𝐝 𝐰𝐡𝐚𝐭 𝐛𝐫𝐨𝐮𝐠𝐡𝐭 𝐲𝐨𝐮 𝐭𝐨 𝐂𝐅𝐃?
🔹 I have been coming to CrossFit for about 2 years I believe. I have been working with Kelly for a few years now and I heard a lot about the gym. However, it was a single parenting moment that made me realize I needed to make some changes in my life. I am not proud to admit it, but the truth was when on vacation at a waterpark, I waited with my daughter in a long line for a slide. When we got to the top, we found out I weighed too much to go down it. I had to carry her down crying because she could not do it, because of me. That is when I realized that my life choices were not just affecting me, but my family too, and I needed to make a change.

🔸 𝐖𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐮𝐝𝐞𝐬𝐭 𝐂𝐅𝐃 𝐚𝐜𝐜𝐨𝐦𝐩𝐥𝐢𝐬𝐡𝐦𝐞𝐧𝐭 𝐬𝐨 𝐟𝐚𝐫?
🔹 My biggest goal was to lose weight so I could take my daughter down that slide. As of last week, I just made it over that threshold and I can’t wait to make the trip back to take her down it. I’m still a little nervous and want a cushion, as we all know depending on the scale and time of day, you can fluctuate.

🔸 𝐈𝐟 𝐲𝐨𝐮 𝐜𝐨𝐮𝐥𝐝 𝐩𝐞𝐫𝐦𝐚𝐧𝐞𝐧𝐭𝐥𝐲 𝐫𝐞𝐦𝐨𝐯𝐞 𝐨𝐧𝐞 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐟𝐫𝐨𝐦 𝐂𝐫𝐨𝐬𝐬𝐅𝐢𝐭, 𝐰𝐡𝐚𝐭 𝐰𝐨𝐮𝐥𝐝 𝐢𝐭 𝐛𝐞?
🔹 Surprisingly it would be the front squat. Not because of the actual movement, as I really like the back squat, but for whatever physical limitation I have, I cannot get my elbows forward enough or my wrists to work with me on racking it on my chest. Kelly said my wrists are very flexible (a nice way of saying they should not bend that way) and I just can’t hold the bar to perform the movement.

🔸 𝐈𝐟 𝐲𝐨𝐮 𝐜𝐨𝐮𝐥𝐝 𝐦𝐚𝐤𝐞 𝐨𝐧𝐞 𝐂𝐅𝐃 𝐫𝐮𝐥𝐞, 𝐰𝐡𝐚𝐭 𝐰𝐨𝐮𝐥𝐝 𝐢𝐭 𝐛𝐞?
🔹 A WOD cannot exceed 20 minutes and must include at least one rest. No 30-minute AMRAP bologna.

🔸 𝐖𝐡𝐚𝐭 𝐬𝐨𝐧𝐠 𝐰𝐢𝐥𝐥 𝐢𝐧𝐬𝐭𝐚𝐧𝐭𝐥𝐲 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐦𝐨𝐯𝐢𝐧𝐠 𝐝𝐮𝐫𝐢𝐧𝐠 𝐚 𝐰𝐨𝐫𝐤𝐨𝐮𝐭?
🔹 Starting the workout and keep moving through it are two separate things. Some fun faster music with a good beat gets me in a good mood and ready to move. Some Kenny Logins Footloose or 80’s classic rock. When actually in the grind, I would take some 30 Seconds to Mars or Shinedown.

🔸 𝐖𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐡𝐢𝐝𝐝𝐞𝐧 𝐭𝐚𝐥𝐞𝐧𝐭?
🔹 I am actually very good at making balloon animals. It was a weird hobby I got into and ended up getting a job at a children’s museum doing it along with some other things. I can still make some pretty cool things. I once made a Clifford the Big Red Dog balloon animal the size of myself.

🔸 𝐀𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐞𝐥𝐬𝐞 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐬𝐡𝐚𝐫𝐞?
🔹 I really appreciate everyone at the gym, coaches and members. It is not easy, I will never find working out “fun” (sorry Kelly and Chris), and I will never be crazy fit because frankly I still love food. But this has been a major life change for me and my biggest motivator is remembering that I am not doing this for myself, but for my kids.

Stop Waiting to Feel Motivated!

Motivation is great, but it doesn't always show up when you need it. Some of your best workouts will happen on the days you really didn't feel like coming.

Show up. Do the work. Be proud you did.

Consistency beats motivation every time.

See you at CFD! 🔥

“When life gets tough, what spills over?”

YOU DIDN'T COME HERE TO BE COMFORTABLE.

It's okay to be uncomfortable. It's okay to struggle. It's okay to have a workout that kicks your butt.

That's where the magic happens! Keep showing up, keep pushing yourself! 👊

Friday was Coach Katie L.’s last day coaching at CFD as she prepares for her move to Florida, and our 4:15 a.m. crew SHOWED UP to send her off with lots of love!
Katie, your positive attitude, willingness to continually learn and grow, and genuine care for the people around you have made such a difference in our gym. We’re so grateful for the time, energy, and heart you’ve poured into coaching and supporting our members.
Thank you for everything you’ve given to our CFD community. You will be missed!
You’ll always have a home at CFD! 🧡💙
P.S. Good luck finding better friends than us. 😉