FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Monday 091712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 10 minutes –Rest– 10 Rounds For Time: 10 Russian KB Swings (pick weight) 5 Box Jumps (24/20) Run 100m Post Workout Time to Comments...Read More
We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Wednesday 090512 – Click Here For Today’s Schedule Clean Establish 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Front Squat (115/75) KB Swings (52/35) Post Clean Loads and Workout Time to Comments For the Clean, take 20-25...Read More
CFD Celebrates Our 4 Year Anniversary This Week! Today is our final “Retro WOs” of the week! Hope everyone had fun! WOD for Thursday 081712 – Click Here For Today’s Schedule “The Durham 150” 20 Pullups 25 Deadlift (135/95) 15 Floor Wipers 25 Pushups 20 Box Jumps (24/20) 25 KB Swings (52/35) 20 Pullups Post...Read More
Welcome Living Social Voucher Holders! Workouts are by appointment only. Please make sure you email us to arrange for your visits. WOD for Friday 080312 – Click Here For Today’s Schedule Front Squat Establish 1RM –Rest– Complete 6 Rounds: 1 minute – 15 KB Swings (70/52) 1 minute – Row max distance Post Front Squat Loads...Read More
We are hosting the 2012 Bull City Barbell Open on August 18th! Email [email protected] if you’d like to volunteer! WOD for Thursday 072612 – Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– For Time: Run 800m 10-9-8-7-6-5-4-3-2-1 Reps Ball Slams (30/20) KB Swings (70/52) Run 800m Post Deadlift Loads and Workout Time to Comments...Read More
We are hosting the 2012 Bull City Barbell Open on August 18th! Email [email protected] if you’d like to volunteer! WOD for Monday 072312 – Click Here For Today’s Schedule Press (65%) 9 sets of 3 reps w/60 seconds rest between Chinups 3 sets of 8 reps –Rest– 7 Rounds For Time: 7 DB Shoulder to...Read More
Our next Nutrition Q&A with Dr. Peters will be held TODAY at Noon! FREE for all regular athletes and Bootcampers! Register here. WOD for Saturday 072112 – Click Here For Today’s Schedule Muscle Ups 3-5 reps on the minute for 10 minutes –Rest– 5 Rounds of AMRAP in 3 minutes: 3 Thrusters (95/65) 6 Box...Read More
Coach Allison will be leading a FREE Gymnastics Workshop TODAY from 12-2! Register here WOD for Sunday 071512 – Click Here For Today’s Schedule Deadlift (65% 1RM) 12 sets of 2 reps w/60 seconds rest between –Rest– 5 Rounds For Time: 5 Deadlift (80% 1RM) 10 Toes To Bar Finisher: Banded KB Swings 100 Reps...Read More
Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend! Beginners on Saturday and Intermediates on Sunday -Register here WOD for Monday 070912 – Click Here For Today’s Schedule Hang Clean 12-15 reps up to 80% 1RM –Rest– Complete 5 Rounds: 10 KB Snatch – right (52/35) Walk 50m w/KB in overhead position –...Read More
The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Thursday 062112 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Chinups 3 sets of 8 reps –Rest– AMRAP in 12 minutes:...Read More
