Doin The Splits


Doin The Splits

This Saturday, March 31st we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. 

 Check out the details and register here.

You can also donate whatever you wish on Saturday morning

WOD for Thursday 032812Click Here For Today’s Schedule
Split Squats (each leg)
3 Rounds For Time:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″)

Post Squat Loads and Workout Time to Comments
For the strength segment, since this is a new movement for us, take it easy!  Watch both videos below for variations.  You DO NOT need a lot of weight for these to be effective or difficult.  Don’t be overly aggressive and don’t get hurt.  These will likely make you quite sore, particularly in the inner thigh/groin area.  Do not take this one lightly.

This is a Strength & Conditioning Benchmark WOD!  Deadlift is 1x Bodyweight, but scale if necessary.  20″ box jumps for everyone.  RX is full jumps…no step ups.

ENDURANCE WORKOUT tonight at 6pm!

Bulgarian Split Squats

Another Version

CFD is going to see the Durham Bulls on May 19th!  

Hope you can join us.  Click here for more info