Category

Endurance Workouts
WOD for Friday 072613 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: EMOM for 8 minutes: 2 Box Jumps @ 85% of max height box jump Strength:   Overhead Squat 5...
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WOD for Tuesday 072313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: L-Sit Drill: 1 Warmup Round: Hold L-Sit for 40% of max hold Rest 1 minute Then 4 Rounds: Hold L-sit for 60% of max hold Rest...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! There are TWO tickets left at $16!  Email [email protected] WOD for Monday 072213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):  4 Rounds of: Jerk Skill Transfer Exercises 1 Round is: 3 reps...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! ONLY 3 TICKETS LEFT!  Email [email protected] WOD for Friday 071913 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 8 minutes: Clean...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Monday 071513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill:...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16. Email [email protected] WOD for Sunday 071413 –  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...
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WOD for Wednesday 070313 –  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 Skill:  Box Jump Establish a 1RM for highest Box Jump Strength:  Overhead Squat    5 reps @50% 3 reps @60%...
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  CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Only a few left!  Email [email protected] WOD for Friday 070513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Tuesday 070213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill:...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Monday 070113 –  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,...
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