CrossFit Dubuque

08/26/2026

08/26/2026

💪Wellness Wednesday💪

We often think progress requires 100% effort, 100% of the time. Perfect nutrition, perfect sleep, hitting every single target weight. But holding yourself to an all-or-nothing standard is usually what leads to burnout.

Enter The 80% Rule:

80% consistency over months beats 100% perfection for two weeks.

Showing up on days you feel like a 6/10 and giving 80% of what you have that day still moves the needle.

An imperfect workout logged is infinitely better than the “perfect” workout skipped.

Give yourself permission to show up as you are today. Hit your workout, move your body, and let 80% be more than enough.

What’s one small win you’re counting today? 👇

08/24/2026

We’ve been flowing a lot lately, and feeling the benefits of it! Thanks to Lynnea Courtney and Tammi Saunders we will have another opportunity to forge and flow this weekend! Join us for a 45 min partner workout followed by 45 min of mobility.

Saturday, August 29th | 9am

$10 to participate, cash or venmo Lynnea-Courtney

See you Saturday!

08/19/2026

When we push hard in our workouts, giving our bodies the right recovery care is what turns effort into strength and results. Here are 4 Simple Tips for Recovery to help you keep feeling and performing your best:

💧 1. Stay Hydrated
Drinking plenty of water is essential for muscle recovery, reducing stiffness, and supporting overall joint health. Keep that water bottle full throughout the day!

🥗 2. Eat Nutritious Foods
Fuel your body with balanced, whole foods to give your muscles the nutrients and building blocks they need to repair and rebuild strong.

🏃‍♂️ 3. Motion is Lotion
Feeling sore? The worst thing you can do is sit still all day! Active recovery helps boost circulation and aid blood flow to tired, sore muscles and joints, delivering oxygen and flushing out waste. You don’t need another high-intensity session—try taking an easy walk, taking a light mobility/stretching session, or keeping a workout ultra-low impact. Moving gently keeps your body fluid, reduces stiffness, and helps you bounce back faster!

😴 4. Get Enough Rest
Never underestimate the power of sleep and rest days! Quality sleep is when your body does its deepest repair work, recharges your nervous system, and balances energy levels. Honor your rest days—they are just as vital to your growth as your hardest training days.

Which tip are you focusing on this week? Drop a comment below! 👇👇

08/18/2026

MEMBER SPOTLIGHT: RACHEL WOODWARD 🏋️‍♀️✨

Get to know one of our incredible athletes, Rachel Woodward! From tackling high-skill gymnastics to bringing top-tier energy to the early morning hours, Rachel inspires us every single day. Here is what she had to say about her CFD journey:

💪 Favorite Class Time: 5am crew! 💪

🔥 Favorite Movements: Squats, hang cleans, dumbbell snatches, burpees, and toes to bar!

Q: What is a non-scale victory you’ve achieved since joining CFD?
“Strict pull-ups, kipping handstand push-ups, rope climbs, and toes to bar!”

Q: How has the confidence you’ve built in the gym showed up in your life outside of it?
“It’s given me more confidence to challenge myself and get out of my comfort zone. The gym has also shown me how dedicated I can be and that I’m capable of doing hard things.”

Q: What is one thing about CrossFit that surprised you the most?
“That CrossFit truly can be for anyone no matter your fitness level. I think there’s been a stigma around CrossFit that you already need to be ‘in shape’ to start, and in reality, you can be at any level or age and start! The coaches do such a great job at finding different scaling options for everything we do in class to meet you where you are at to achieve the best workout for you!”

Q: What’s your favorite thing about CFD?
“I love everything about CFD. Choosing to join CFD is one of the best decisions I’ve ever made for myself. I love the members and coaches. Everyone makes you feel very welcome no matter where you are at in your fitness journey. Everyone there is so supportive and genuinely cares and celebrates you and your accomplishments. CFD for me is my happy place with amazing people, great workouts, and the best coaches!”

Drop some love in the comments for Rachel below! 👇👏

08/12/2026

Another opportunity to focus on mobility and tranquility next week! Our very own Lynnea Courtney and Melissa1103 of One. will lead us through 45 minutes of flow paired with sound meditation for the ultimate flow experience.

This is open to all, so non-members welcomed (and encouraged 😉) to join!

Please save your spot by Venmo Lynnea-Courtney or bring cash at the door!

See you there!

08/07/2026