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Siteplicity

Melt My Brain

August 8, 2015, 0
Great job to everyone who participated in yesterday’s Durham Weightlifting Open!  Thanks to all our volunteers! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 21-18-15-12-9-6-3 Burpee Over the Rower Calorie Row *One partner completes 21’s then second partner completes 21’s and so on...
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Outdoor WOD and Oly Meet

August 7, 2015, , , , 0
We are hosting a Developmental Olympic Weightlifting Meet today from 9am-1pm!  We WILL have WODs at 9 and 10am in the park behind the gym, as well as our Community Workout at 11am.  There is Open Gym today from about 1-3pm!   WOD: 25 MIN AMRAP –Ascending ladder— 1 suicide 1 round of (5 burpees,...
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My Density Has Brought Me To You

August 6, 2015, , , 0
Come cheer on your fellow CFDers TOMORROW  from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Rope Climbs Strength: Overhead Squats 2-2-2-2 @ 95% 1RM Metcon: For Time: 30 Back Squat (200/145) Run 1 Mile 15 Back Squat (approx 65%) Time cap of 20 minutes
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Ride The Ronnie Miller Express

August 5, 2015, , , , 0
Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility  Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutes
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Something Stinks In Suburbia

August 4, 2015, , , , 0
Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon: 18-15-12-9-6-3: Power Clean (135/95) Pullups Time cap of 18 minutes
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Hard Enough Just Trying To Be Yourself

August 3, 2015, , , , 0
Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift  10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)
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Straight A’s Since Birth

August 2, 2015, , 0
WOD Skills: Handstand practice (free stands, handstand pushups, handstand walks) Strength: Press Test 1RM Metcon: With a partner: 10 Rounds each Row 150m 15 anchored (with dumbells) abmat situps Both athletes working at the same time and then switch.  There is no planned rest, unless one should finish before the other. Time cap of 14...
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July 2015 Kool Aid Club

August 2, 2015, 0
Congratulations to our July CFD Kool Aid Clubbers! Strength & Conditioning Michelle Morgan – 24 workouts Coach Doug – 20 workouts Rebekah Cid del Prado – 20 workouts Katrina Abril – 19 workouts Dino Mangano – 19 workouts Mel Royal – 19 workouts JD Overton – 19  workouts Kim Pollis – 18 workouts Ali Giusto – 18 workouts Brad Lackford – 18 workouts Patrick Roberts – 18 workoutsJamie Jones – 17 workouts...
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Mowed One Too Many Lawns

August 1, 2015, , , , , , 0
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie Row, 200 Meter Run...
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Reach Out And Touch Someone

July 31, 2015, , , 0
Join us TOMORROW morning at 9am for an Olympic Weightlifting Meet Q&A!  Want to learn how a Meet works?  This is your chance.  Everyone welcome! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week.   Metcon: “TK” AMRAP in 20 minutes: 8 Strict Pullups 8 Box Jumps (36/30) 12...
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