Segment 1: Snatch 1×2 at 60%, – pause in the bottom for 10 seconds on both reps 1×2 at 70%, – pause in the bottom for 7 seconds on both reps 3×3 at 75% – pause in the bottom of the first rep for 3 seconds Segment 2: Run 400m 21 Squat Snatch (95/65) Run...Read More

Congratulations to our September CFD Kool Aid Clubbers!  In October, our Top Kool Aid Club finishers in each program will receive a $25 gift card to a local Durham business! Athlete Total Visits Ashby, Holly 26 Top Strength & Conditioningter Cid del Prado, Rebekah 22   Keegan, Jimmy 21   Miller, Brent 21   Shurgin, Amanda...Read More