Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Wedneday 011613 – Click Here For Today’s Schedule Snatch Balance                2-2-2-2-2              Hang Power Snatch – 75%       8×1  –Rest– 10 Rounds For Time: 10 Double KB Swings (52/35) 10 Burpees Post Snatch Loads and Workout Time to Comments For the strength segment,...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Tuesday 010813 – Click Here For Today’s Schedule Sn Pulls – 100%                      2-2-2-2-2 Snatch – 80%                      8×1 –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Pullups KB Swings (70/52) Post Snatch Loads and Workout Time to Comments For the strength segment, first perform 5...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. WOD for Sunday 123012 – Click Here For Today’s Schedule 10-9-8-7-6-5-4-3-2-1 Reps For Time: KB Swings (70/52) Box Jumps (24/20) Post...Read More

WODs today are at 615, 715, 830, and 1130am Pick up your holiday shopping tote if you haven’t already! Have a safe a happy holiday! WOD for Monday 122412 “12 Days of Strength & Conditioning” 1 – Burpee Pullup 2- Turkish Get Ups (1 on each side) 3- Knees to Elbows 4- Wall Ball 5-...Read More

WOD for Sunday 121612 –Click Here For Today’s Schedule Handstand Pushups –Rest– You will complete 10 Rounds. Start a running clock. You have one minute to complete 100m row and then max KB Swings (52/35) with the time remaining. Rest 1 minute between efforts. Post KB Load and Total Swings to Comments For the skill...Read More

Will you be in town during Christmas/New Year’s Week?  Please take a minute and answer the survey question over on our Facebook page WOD for Thursday 121312 – Click Here For Today’s Schedule Push Press – 85% 1RM                   2-2-2-2-2       –Rest– 3 Rounds For Time: 10 KB Swings (70/52) 10 Squats with KB in...Read More

Registration for the 2013 Reebok Strength & Conditioning Games starts January 30th!  We will be hosting the Open WODs every Saturday when they begin! WOD for Tuesday 121112 – Click Here For Today’s Schedule Clean Pulls – 100% 1RM                   2-2-2-2-2          Clean – 80% 1RM                    10×1 –Rest– AMRAP in 8 minutes: 8 Ring Dips...Read More

Join us for our Annual Holiday Party THIS Saturday! Details and RSVP here WOD for Wednesday 120512 – Click Here For Today’s Schedule Push Press – 80% 1RM                        3-3-3-3-3 –Rest– 3 Rounds For Time: 12 Double KB Clean & Press (as heavy as possible) 12 Box Jumps (24/20) Finisher: Banded Face Pulls 100 Reps Post...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Saturday 111712 – Click Here For Today’s Schedule In teams of two, “Tabata” intervals – Each partner alternates until each partner has completed 8 20-second intervals for each movement: Power Snatch Burpees KB Swings Post Workout Reps to Comments For...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Thursday 111512 – Click Here For Today’s Schedule Hang Clean – 85%         2-2-2-2-2                     Clean & Jerk – 85%  10×1           –Rest– AMRAP in 10 minutes: KB Snatch (52/35) Post Clean Loads and Workout Reps to Comments For the strength segment, first...Read More