Saturday, September 22nd, 2018

This is going to be one heck of a great day. Come to the gym to support, cheer and rally all of the lifters competing in the AAPF Powerlifting Meet today. Lifting starts at 9a and will wrap up around 4p.
See you in the AM everyone!
Coach David

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, September 29th from 11am-Noon. Register here! 

Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 7 different personal training options: Click here!

Next Defined On-Ramp – Sunday, September 30th – Contact Coach, to register for any upcoming onramp and/or if you have any questions regarding our program.

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries or limitations, tour the facility and answer any questions you may have about our program. Click here! 



Conjugate Defined // Semi-Private Training Group

Coach Ben and Coach David have developed Conjugate Defined: a new semi-private strength-based program designed for eight interested athletes who want to challenge their current strength, address movement imbalances, and increase performance across a broad spectrum.

Conjugate Defined has dramatically shifted the way we approach our own training, and now we want to share it with those who enjoy individualized attention, personalized rep schemes and complementary movement progressions. This small-group training team is intended to feel unique with a hyper-focus on feedback. Being able to receive rep-by-rep feedback will dramatically increase each athlete’s ability to advance. This is an opportunity to make training changes and tailor the program on an individual basis.

Performace markers for each athlete will be showcased in a variety of ways. For some it will be about lifting heavier weights, for others, it will be about being able to do multiple bodyweight push-ups or pull-ups for the first time, and for a few, it might be about improving quality of life or getting closer to Rx weights in a CrossFit class. Regardless of your goals, strength matters, and we will deliver on that.

Conjugate Defined programming emphasizes the following:

  • Conjugate Strength Methods
  • Addressing unilateral upper and lower body weaknesses
  • Speed training to enhance the ability to exert maximal force
  • Targeted rep-schemes to engage weak underused muscle groups
  • Conditioning work intended to improve muscular work capacity
  • A decrease in body-fat
  • Implement band work and accessory chains to increase resistance
  • Goal-setting with a performance mindset

There are absolutely no training pre-requisites necessary, prior to participation. Truthfully, we’d love to work with athletes new to strength training. If you’re dedicated, focused and exert a positive attitude, this is the right team for you. The program is all about strength. But goal setting concepts, mindset components, and relentless feedback are what you’re going to get. I don’t care what you can squat, press, pull, push or do right now, I care that in 6 weeks you’ve made some performance improvements (mentally and physically).

Here are the details to get you going:

    • We are running two sessions this time.
    • The AM Session will meet on Tuesday & Thursday from 12p to 1p (June 5th through June 28th)
    • The PM Session will meet on Tue, Thur & Fri from 6p to 7p (June 5th through June 29th)
    • The cost of the program is $205 for the PM session and $185. Please register here.

Please email with any questions.

Final thoughts. The goals of the Conjugate Defined 102 Small Group Program are simple (to get stronger and become anti-fragile); you are going to receive hyper-focused coaching, immediate feedback and on the fly adjustments while surrounding yourself with like-minded high performing individuals and capitalizing on the team atmosphere.

Thankslifting & Swim Buddies

Earlier today (9.221.17) I sent out an email to all the registered lifters for our 4th Annual In-House Powerlifting Meet. I did not think about sharing this outside of the group at first, but then I realized the biggest part of this email was getting people to understand that the meet is not about big lifts or who can squat the most. It is about the experiences that go along with registering or committing to something that makes you scared.

Taka a peek at the email that was sent out below. Programming starts next week. Sign up. See what happens.

It’s all a win-win scenario people, and the worst thing that can happen is that you get stronger. Oh, and your body with burn through calories faster.

Good afternoon Strength Squad. I have a favor to ask all of you, something I’d like you to do today…

Currently, we have a few open spots left and programming does not start until next week. There are a lot of new faces signed up for the in-house meet, and I’d like all of you to recruit one person to train with. The one person you want as your “Swim Buddy” to go on this ride with–the one person you want next to you when you are about to hit sets of 10 on the squat or ride the assault bike with or do 6-pack ab accessory work with. Maybe it’s one person who can help you figure out how to put chains on the bar!

“Vulnerability is the birthplace of love, belonging, joy, courage, empathy, creativity, and growth.” – from my friend, B.B.

I started this whole powerlifting journey with my best friend, Travis Hoppe. We had a definite lag in training, and needed to get uncomfortable, not to mention our progress had stalled. Little did we know that it would change our entire outlook on training, fitness and what it was like to be held accountable to an end goal. Programming aside, the joking, the camaraderie, the stories, and just being at the squat rack together was what made the entire thing worth it. And it’s what we still reminisce about years later. Neither of us could tell you what we lifted that day, but we sure and shit can tell you stories about how awesome it was to train together and how scared we were the day of the meet.

I am not trying to sell you on the meet; you already signed up. But I am trying to share why I love the sport so much, and why I want you to recruit someone to be your Swim Buddy on this journey.

PS – if you are not on the Strength Cafe forum, please click here.

PSS – here is the sign-up link for Thankslifting. I did include a few people strategically on this email list that SHOULD be signed up. You know who you are.

David Sutor – Stunt Double, Role Model, Owner