WOD for Wednesday 080613 – 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 DL Clean Pull Clean Use 50% of Clean 1RM Strength: Snatch Grip Deadlift (video) 5 reps @45% 5 reps @55% 3 reps...Read More
WOD for Sunday 072813 – 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 Strength: Make up any missed strength segment from the past week Conditioning: Partner WOD – 10 rounds, alternating...Read More
WOD for Saturday 080313 – 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 Strength: Make up any missed strength segment from the past week Conditioning: 3 Rounds: 4 minutes AMRAP: 20...Read More
WOD for Friday 080113 – 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: Deadhang Pullups 3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll...Read More
WOD for Wednesday 072413 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 5 Rounds: 1st Position Snatch 2nd Position Snatch Snatch Rest 1 min between rounds Use 50% of Snatch 1RM Strength: Back Squat 5 reps @50%...Read More
CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! Just 3 tickets left! Email [email protected]! WOD for Saturday 072013 – 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...Read More
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 Saturday 070613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Strength:...Read More
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 062513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill:...Read More
Great job to everyone who competed at Saturday’s Weightlifting Meet! Who’s up for a similar style event with a Strength & Conditioning Total? Post to comments. WOD for Wednesday 061913 – 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...Read More
CFD hosts our very first in house Weightlifting Meet on Saturday, June15th! Email [email protected] if you’d like to volunteer! Friends and family are welcome to come watch! WOD for Wednesday 060513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass...Read More
