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Out Of Town Drop InFree Discovery Call

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Siteplicity

Open WOD 15.2

March 5, 2015, , 0
Check out our new Competition Class starting this TONIGHT at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am!  Pullup/Muscle Up Class returns Sunday morning at 9am too! WOD Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar...
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Rescuing Animals In March

March 5, 20150
We’re helping abandoned and homeless animals in March! Check in on Facebook to CFD every time you visit for your WOD, Bootcamp, or Barbell Club workout in March.   Every check in will help provide the necessary resources to save animals from kill shelters through our partners at Sweat Angels!  
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Blame It On The Rain

March 4, 2015, , , 0
Check out our new Competition Class starting this Friday night at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am! WOD Strength: Bench Press Warmup with a sets of 5-3-2-1 building up to work sets load 3-3-3-3-3 @ 85% 1RM Metcon: For Time: 20 Burpees 10 Dumbbell Squats (pick...
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When I See You Smile

March 3, 2015, , 0
Check out our new Competition Class starting this Friday night at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am! WOD Strength: Power Snatch 8-10 single reps to warmup to work weight 1-1-1-1 @ 85% This weight should be doable (ie, no missing), but work. Metcon: “Goat WOD” 6...
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Maryann Murtagh

March 3, 2015, 0
 Maryann Murtagh Hometown: Fort Lee, NJ Age: 25 Occupation: Grad student at Duke When did you first start Strength & Conditioningting?: December 2013 What is your favorite movement? Favorite workout? I think I feel most confident and excited when I’m powerlifting… so anything in that camp – deadlifts, squats, bench, etc. My favorite workout — and...
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Miss You Much

March 2, 2015, , , , 0
Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: 4 rounds: 10 Sumo deadlift high-pulls (95/65) 10 push press...
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Durham Bull Outing

March 2, 2015, 0
It’s time for our annual outing to see the hometown Durham Bulls! We hope you’ll join us, along with our friends at Bull City Strength & Conditioning and Southpoint Strength & Conditioning, for a fun evening of Durham Bulls baseball.  We have reserved a big section of seating in the Carolina Hurricanes Home Run Patio to...
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February Kool Aid Clubbers

March 2, 20150
Congratulations to our February CFD Kool Aid Clubbers — short month, snow and ice and still you showed up! These athletes pushed their training above and beyond in the month of February!  Strength & Conditioning Jimmy Keegan – 21 workouts Andrew Griffin – 20 workouts Wes Milton – 20 workouts Lori Keeling – 18 workouts Eddy Leal – 18 workouts Coach Doug- 17 workouts Brad Lackford...
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Hangin Tough

March 1, 2015, , , , 0
Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Deadlift Test for 1RM Metcon: AMRAP 12 50 Double Unders 20 Kettlebell Swings (70/53) 7 Power Clean(185/135)
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Cold Hearted

February 28, 2015, , , 0
Muscle Up practice session this morning from 9-10am with Dave!  If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen!  No pullups?  Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength segment from the past...
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