Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Sunday 012013 – Click Here For Today’s Schedule For time: 15 Power Cleans (135/95) 30 Pushups 45 Air Squats Run 1 mile 10 Power Cleans 20 Pushups 30 Air Squats Run 800m 5 Power Cleans 10 Pushups...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Friday 011813 – Click Here For Today’s Schedule Jerk – 90%                1-1-1-1-1       –Rest– For time: 75 KB Snatches (52/35) 50 Toes to Bar *Can be broken into any combination of reps or sets Post Jerk...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Thursday 011713 – Click Here For Today’s Schedule Front Squat – 85%                3-3-3-3-3            –Rest– AMRAP in 15 minutes: 5 Clean (135/95) 10 lateral jumps over your barbell Run 100m Post Front Squat Loads and Workout Rounds to Comments For...Read More

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

Thank you to everyone who helped with Carolina Fitness Challenge on Saturday! And congratulations to all of our athletes and Coaches who competed! WOD for Monday 011413 – Click Here For Today’s Schedule Push Press        Establish 1RM              –Rest– Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1...Read More

We’re hosting the 4th Annual Carolina Fitness Challenge this Saturday! We’ll be doing some set up in the gym and building on Friday evening from 5-9pm.  Stop by before or after your WOD if you can! The gym is CLOSED for WODs and other training on Saturday! WOD for Thursday 011013 – Click Here For...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 next Saturday! 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 Saturday 010513 – Click Here For Today’s Schedule “Olympic Total” Snatch 1RM Clean and...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 Saturday 122912 – Click Here For Today’s Schedule For Time: 7 Power Cleans (65% of 1RM) 1 Muscle Up...Read More

Please stop in this week to pick up your CFD branded holiday gift! WOD for Thursday 122012 –Click Here For Today’s Schedule Deadlift – 85% 1RM              2-2-2-2-2 –Rest– Every minute on the minute, for 8 minutes: 1 Power Snatch + 2 Overhead Squats (as heavy as possible) Finisher: Banded KB Swings 100 reps Post...Read More