February 2025 CFD Newsletter

Kids Classes

CFD Open 2025 Internal Comp

  • 2/27/25 - 3/17/25

  • Team draft will take place in Feb.

  • 3 weekly Open WODs programmed every Friday

  • Winner's team name added to the Open banner!

  • Must be signed up for the Open to participate

  • Click here to register

Brian Parent

What is your occupation?

I’m a Police Officer for the Town of Dartmouth. I am currently assigned to the Traffic and Safety unit. We handle traffic complaints and enforcement, investigate serious crashes, manage the fleet of vehicles, and respond to various safety related issues around town. I am a member of the motorcycle and drone units as well. I have also worked as a call firefighter for Dartmouth Fire since 2006 and currently the lieutenant responsible for our marine division.

Hobbies/Interests?

I like being outdoors. I enjoy spending time at my family cabin in Maine. We camp, ride ATVs, explore the woods, and relax by the fire. When the weather is nice, I try to spend as much time as I can on my boat where I enjoy fishing and visiting the islands. I also like traveling with my partner Nick and visiting as many warm destinations as we can.  

Tell CFD something we don't know about you.

I’ve been told I’m a jack of all trades. A lot of this is credit to my dad who owned a home improvement company that I spent many summers working with.  

When did you start Crossfitting?

I joined CFD in January of 2021

What do you like most about CFD?

I like the community and all the friends I’ve met. I have never experienced a gym family or coaches like we have here at CFD. I like seeing how everyone feels welcome when they walk in and how we all cheer each other on during some of those brutal WODs. The structure and programming takes the load off of having to plan a workout like at a regular gym. There’s no wandering around a purple gym full of cable machines here!

What was your 1st CrossFit workout?

I had to do some research in SugarWod so I think “tomahawk” was my first (at least logged) workout. The only memory I have of this was being so out of breath after like the first movement. Explains my discontent for OHS. 10 Overhead squats 20 Hang Power Cleans 30 Air Squats 40 Abmat Situps 50 Russian KB Swings 40 Abmat Situps 30 Air Squats 20 Hang Power Cleans 10 Overhead squats

In what ways has CrossFit changed your life?

I have definitely seen an improvement in my physical strength and endurance. I never realized how inflexible and the lack of mobility I had when I started.

Favorite workout/movement?

I enjoy cleans and most movements on the rig.

Least favorite workout/movement?

Overhead Squats. I blame my mobility for this, which I know I need to work on.

Any advice you would give to the newbies?

Make friends. Ask questions. Take your time learning and mastering each lift and movement. Trust your coaches. Don’t give up. It can feel overwhelming at first and sometimes makes you feel like you’re lost or so far behind everyone else. Mastering these skills takes time and patience. I see a lot of new members struggle with mobility, so don’t take the warmups and stretches for granted, they have a purpose too.

Sonia Afonso

What is your occupation?

High school teacher and I also teach Adult ESL.

Hobbies/Interests?

I love to travel to my home country where my whole family lives. Love going to the beach and to the park with my child, and spending time at home. I also enjoy hanging out with friends, and CrossFit, of course. The most recent interests have been the Spartan races and the Mammoth March hike in the company of newly amazing, caring, and so much to know about, friends.

Tell CFD something we don't know about you.

I was born and raised in the Azores, Portugal. I did my bachelors degree in Lisbon and lived in the city of Porto, where my daughter was born, before moving to the US in 2014. I am multilingual (Portuguese, English, French, Spanish, and understand Cape verdean creole); I played volleyball for 9 years.

When did you start Crossfitting?

October 2020.

What do you like most about CFD?

The community above all and the positive environment, in addition to my favorite daughter joining CrossFit and working out with me.

What was your 1st CrossFit workout?

Beside the elements class, I am clueless about my first workout. I also didn’t record scores for quite a few weeks. However, I do remember the suggestions from all coaches (although some corrections stubbornly seem to want to stay fossilized into imperfection). None of this has ever been reason enough to not come back.

In what ways has CrossFit changed your life?

In 2020 I have to say I was “thankful” for Covid in the way my life slowed down considerably. I was able to prioritize my needs for self care. My body was begging for an urgent life change cardio wise for a very long time. Being able to spend more time at home had me go for long walks in the neighborhood and then running. The growing need to take care of my well being and the urge of getting back to being active after a long time helped me find CFD, rather than a regular fitness gym (where in the past it wasn’t motivating enough). CrossFit, on the other hand, had the adrenaline, the intensity and a variety of workouts, with a combination of movements and endurance that since day one fulfilled perfectly my purpose. CrossFit not only got me to a place of mental and physical health, but also so much stronger than I’ve ever been before. Not to mention, experiencing the extreme satisfaction of developing and acquiring skills I didn’t know I could have (particularly for someone who started CrossFit at the age of 45).

Favorite workout/movement?

I like Fran, Helen, Cindy, Jackie’s benchmarks. Endurance/cardio workouts; the gymnastics movements; rope climbs; sumo high pulls; burpees; wall balls; box jumps… most of the movements.

Least favorite workout/movement?

Least favorite… I don’t really appreciate hollow rockers. They hurt my lower back. I guess also overhead squats? Snatches are still a hard balance movement, especially without being consistent with it.

Any advice you would give to the newbies?

There will always be those days but continue to show up, give yourself a chance; listen to your body and where you're at without comparing; don’t be afraid nor intimidated; take risks appropriately; be humble and listen to the coaches; nothing will be possible if you don’t give it a try and persist at least a little; let yourself be surprised with the outcomes. You’ll love going out of breath and be sore on the following day. It will remind you you’re so very alive.😉

Coach Ashley Souza

Certification(s):

Lv. 1

Favorite CrossFit movement:

Clean & Jerk

Favorite song to WOD to:

There's so many I had to pick two. Ha! Spinning and Violet both by Connor Price.

Favorite Hero/Benchmark WOD:

DT

What inspired you to become a CrossFit coach?

To be able to give back to our community what Crossfit has given me.

What has been your best coaching experience so far?

Sheesh there's so many!! Overall anytime a member hits a movement they have been struggling with. Also hearing members say they are leaving happier than when they walked in.

If you could give someone new to CrossFit just one piece of advice, what would it be?

Focus on technique and practice.

How long have you been doing CrossFit and coaching?

I've been a member for 6 1/2 years and coaching for a little over 1 1/2.

Do you remember your first Crossfit workout? If so, what was it and how did it go?

I do not remember my first work out but what I do remember on my first day was walking into the gym and seeing people doing handstand push ups then saying to myself what am I getting myself into.

If “Ashley” was a WOD, what would it be?

AMRAP 30
1 Wall Walk
10 Clean & Jerks
50 Sit Ups
10 WB
450m Row

What is one thing everyone should know about you that they may not know?

Becoming a member of our community saved my life in very many ways. I am truly grateful for what I have been given.

CFD welcomes all of our

new members!

Meet Julia Hernandez

What is your occupation?

I’m a commercial loan underwriter for TD Bank. No one ever knows what that is lol but basically, each year I evaluate a company’s financials to ensure they still have the ability to repay their loan. I really enjoy it and I get to work from home so it’s a win win :)

How long have you been doing CrossFit?

2.5 years 

What brought you to CFD?

I started off at a CrossFit gym in Weymouth but moved to Dartmouth in January 2023 and CFD is 5 minutes from my house so it worked out perfectly.

What are your hobbies and interests?

Crossfit obviously, but I also love reading, traveling, hiking in the summer and doing anything creative.

What’s something unique about you that most people don’t know?

I make a lot of my own skin care products including face moisturizers, soaps, and facial serums. I started about 10 years ago when I couldn’t find products that worked for my skin and that were made with good ingredients. 

Meet Amanda Costa


What is your occupation?

Marketing Director at Whalers Cove assisted living

How long have you been doing CrossFit?

I started I believe in September. But I had a short stretch at another gym back in 2014

What brought you to CFD?

I was looking to do more weightlifting and in a group setting. I loved it back when I initially started. Love the community and how encouraging everyone it. Sometimes it’s hard for me to motivate myself, so this gives me the extra push I need!

What are your hobbies and interests?

I love spending time with family and my dog Bodhi, traveling, and home design. I really do love my job too - helping seniors, hearing their stories and learning from them!

What’s something unique about you that most people don’t know?

My parents are both Portuguese immigrants, my mom came to the US alone to study at the age of 16 and I spent most of my summers in Portugal to spend time with my grandparents and family. I hated it at the time because I wanted to spend summers with my friends but now that I’m older and don’t have my grandparents I treasure those memories and go back every chance I get!

CFD Dominates the VDM!

Coach Emily competes

in the elite TFX!

UPCOMING MEMBER COMPS

Hudson Maynard

  • Deka Strong - Washington, CT

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**Have an upcoming competition or some photos of you from a comp. you recently competed in? Please send them to Coach Wade - wodfatherwade@gmail.com**

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