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Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call

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Siteplicity

Escapade

March 13, 2015, , , , , 0
Olympic Weightlifting Class today at 11am!  Snatch Balance, Snatch, Clean, and Back Squats on tap today! Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! WOD  Strength: Bench Press warmup with building sets of 5-3-2-2-1 reps up to the working weight 1-1-1 @ 95% 1RM Metcon: AMRAP in...
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CF Open 15.3

March 12, 2015, 0
Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! Registration is OPEN for the CFD Pullup Challenge on April 4th!  Divisions for just about ALL skill levels!   WOD Warmup: Prep for 15.3 Double under and muscle up practice Metcon: Open 15.3 AMRAP in 14 minutes (RX): 7...
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Nothing Compare 2 U

March 11, 2015, , , , , 0
Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! Registration is OPEN for the CFD Pullup Challenge on April 4th!  Divisions for just about ALL skill levels!   WOD Strength: Power Snatch 8-10 reps building up to your working weight 1-1-1 @ 90% 1RM These shouldn’t be max...
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Step By Step

March 10, 2015, , , , , 0
WOD 5 Rounds – 25 KB Swings, 20 situps, 10 HR push ups Strength: Back Squat warmup with sets of 5-3-2-2-1 building up to your working weight 4-4-4-4 @ 80% 1RM Give plenty of rest time between work sets (as much as 5 minutes) Metcon: 5 Rounds 25 KB Swings (52/35) 20 situps 10 hand relase push...
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Kari Roberts

March 10, 2015, 0
Kari Roberts Hometown: Frankfort, Kentucky Age: 35 Occupation: Nurse Practitioner When did you first start Strength & Conditioningting?: Bootcamp in January 2013, WOD in August 2014 What is your favorite movement? Favorite workout? Pullups. My favorite work out is “Murph”. What is your least favorite movement? Least favorite workout? Front squats kill me, I don’t...
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Black Velvet

March 9, 2015, , , 0
Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! Registration is OPEN for the CFD Pullup Challenge on April 4th!  Divisions for just about ALL skill levels!   WOD Strength: Deadlift Warmup with building loads of 5-3-2-1 reps 6-6-6 reps at 75% 1RM If you’re feeling good, go...
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Opposites Attract

March 8, 2015, , , , 0
Registration is OPEN for the CFD Pullup Challenge on April 4th!  Divisions for just about ALL skill levels!   WOD Strength: Push Press – 1RM Warmup with building sets of 5-3-3-2-1 reps increasing load Test for 1RM Metcon: EMOM 10 minutes 1 Power Clean 1 Front Squat 1 Jerk (any style) Use 75% 1RM of...
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Batdance

March 7, 2015, , , , 0
Pullup/Muscle Up Class returns THIS morning at 9am!   WOD Strength: Take 20 minutes to make up a missed strength segment from the past week Metcon: 15-12-9 reps for time of: Thrusters (95/65) Pullups Rest 5 minutes 12-9-6 reps for time of: Thrusters (95/65) Pullups Rest 5 minutes 9-6-3 reps for time of: Thrusters (95/65) Pullups
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CFD Pullup Challenge

March 7, 2015, 0
Join us on Saturday, May 2nd from 9am-11am to compete for the title of CFD Pullup Champion!  And stick around after for some SMOKED MEAT and BBQ! There will be a Men’s and Women’s Division with three categories:  Open, Blue Band (1″), Red Band (1/2″).  This means that EVERYONE, or just about everyone, can play!  ...
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Another Day In Paradise

March 6, 2015, , , , , 0
Pullup/Muscle Up Class returns TOMORROW morning at 9am too! WOD Strength: Hang Clean 8-10 reps building up to work weight 1-1-1 @ 95% 1RM Metcon: 5 Rounds 20 Ball Slams (30/20) 25 Abmat Situps 75 feet Bear Crawls  
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