FREE Gymnastics Seminar TOMORROW @ Noon for all CFD Athletes Register here WOD for Friday 092812 – Click Here For Today’s Schedule Clean Establish 1RM –Rest– 4 Rounds For Time: 10 KB High Pulls (52/35) – each arm 20 American KB swings Run 200m Post Clean Loads and Workout Rounds to Comments For the Clean,...Read More

FREE Gymnastics Seminar This Saturday for all CFD Athletes Register here WOD for Tuesday 092512 – Click Here For Today’s Schedule Snatch Establish 1RM –Rest– For Time: 80 Wall Balls (20/14) At the start of every minute, bear crawl across the gym (approximately 24′) and run back to the wall Post Snatch Loads and Workout...Read More

Check out this great Saturday morning running AND Yoga event  from our friends at Lululemon – Click here WOD for Thursday 092012 – Click Here For Today’s Schedule Clean Pulls 5 sets of 2 reps @100% 1RM Cleans 8-10 reps @80% 1RM –Rest– 5 Rounds For Time: Max Rep Pullups 21 Double Unders Post Clean...Read More

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Tuesday 091812 – Click Here For Today’s Schedule Back Squat 12 sets of 2 reps @65% –Rest– For Time: 9 Hang Power Cleans (185/105) 10 Ball Slams (30/20) 6 Hang Power Cleans 15 Ball Slams 3 Hang Power Cleans 20...Read More

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Saturday 091512 – Click Here For Today’s Schedule Hang Snatch 12-15 reps at 80% 1RM –Rest– AMRAP in 15 minutes: 5 Shoulder to Overhead (135/95) 10 Burpees with lateral jump over bar Run 200m Post Snatch Loads and Workout Rounds Completed 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 0911212 – Click Here For Today’s Schedule Snatch Pulls 5 sets of 2 reps at 100% 1RM Snatch 8-10 reps at 80% 1RM –Rest– 21-15-9 Reps For Time: Deadlift (225/155) Box Jumps (24/20) Knees...Read More

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Monday 091012 – Click Here For Today’s Schedule Banded Deadlifts 12 sets of 2 reps –Rest– On the minute for 10 minutes: 1 Clean + 1 Hang Clean @80% 1RM Finisher: Banded Good Mornings 100...Read More

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Sunday 090912 – Click Here For Today’s Schedule Hang Clean 12-15 reps at 80% 1RM –Rest– 3 Rounds For Time Row 500m 15 Hang Power Snatch (115/75) 15 Toes to Bar Post Hang Clean and...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

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Tuesday 090412 – Click Here For Today’s Schedule Snatch Establish 1RM –Rest– 9-6-3 Reps For Time: Deadlift (315/225) Box Jumps (36/30) Post Time For Each Test to Comments For the Snatch, take 20-25 minutes to...Read More