CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Details here WOD for Thursday 050213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups...Read More
30-minute Mobility Workouts return THIS week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Tuesday 040913 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Double Unders 1 minute of Single Unders 4 minutes of Tabata Double...Read More
We will be running CF Open WOD 13.2 from 9-11am this morning! Come in, get warmed up, and be ready to go! WOD for Saturday 031613 – Click Here For Today’s Schedule CF Open WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (115/75) 10 Deadlift...Read More
Look over to the right! That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it! We’re covering your registration fee! WOD for Wednesday 030613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Burgener Warmup – 3-5 Rounds...Read More
Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Sunday 022413 – Click Here For Today’s Schedule Jerk 3-3-3-3-3 –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Jerk Loads and Workout Time to Comments For the strength segment, after a basic warmup...Read More
There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE! Click here WOD for Saturday 020913 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– “Cindy” AMRAP 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Workout Rounds to...Read More
New Bootcamps Start on TOMORROW! Tell your friends and get 50% of your next month’s payment for anyone who registers! WOD for Sunday 010613 – Click Here For Today’s Schedule “Jackie” For Time: Row 1000m 50 Thrusters (45/35) 30 Pullups Post Time to Comments Today’s workout is a Strength & Conditioning Benchmark. Take the Thruster...Read More
We’re hosting the 4th Annual Carolina Fitness Challenge on Saturday, January 12th! We need volunteers! If you’re able to help, please sign up for a time slot on the WOD Board at the gym. Volunteers get free admission and free lunch! WOD for Thursday 010313 – Click Here For Today’s Schedule Strength & Conditioning Total...Read More
We’re hosting the 4th Annual Carolina Fitness Challenge on Saturday, January 12th! We need volunteers! If you’re able to help, please sign up for a time slot on the WOD Board at the gym. Volunteers get free admission and free lunch! WOD for Wednesday 010213 – Click Here For Today’s Schedule Moblity: Hips, Calves, and...Read More
WODs today at 6:15, 7:15, 8:30, and 11:30am WODs tomorrow at 10 and 11am We wish everyone a safe and happy New Year! WOD for Monday 123112 “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Workout Time to Comments For our last workout of 2012, we take on Strength & Conditioning...Read More
