CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Back Squat 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 5 Rounds 30 Double Unders 15 Knees to elbows 30 Air SquatsRead More

WOD Strength: Hang Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: “Grindy” 10 Clean and Jerks (135/95) 3 Rounds of “Cindy”(5 pullups 10 push ups 15 squats) 10 Clean and Jerks 3 Rounds of Cindy 10 Clean and Jerks Time cap of 20 minutes  Read More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 5 Row 50 Calories Time Remaining: Max Burpees AMRAP 4 Row 40 Calories Time Remaining: Max Kettlebell Swings (53/35) AMRAP 3 Row 30 Calories Time Remaining: Max Air Squats *One athlete works at a...Read More

Last chance to get tickets for the Bulls Game on June 20th!  Reserve them today here! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “The Chief”  5 Rounds – 3 minute AMRAP 1 min rest Between Rounds 3 x Power Clean (135/95) 6 Pushups 9 Air...Read More

Our first CFD Ladies WOD & Wine is coming on June 13th.  RSVP here! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: Run 800m 100 KB Swings (52/35) 75 Abmat Sit-Ups 50 Air Squats 25 Box Jump Overs (20 inch) Time cap of 20 minutesRead More

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd!   WOD Strength: Front Squat warmup with a few sets of increasing loads starting around 50% in sets of 5-3-2-2 6-6-6 @ 75% If you’re feeling good, go for max reps on the 3rd set Metcon: Blue Devil For Time:...Read More

Congratulations to everyone who completed the 2015 Open!  If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size.  Team CFD shirts will be in by the end of April! WOD Strength: Push Jerk warmup with increasing loads in sets of 2 – 40%, 50%, 60%, 70%, 75%4-4-4 @ 80%...Read More

You need help with Pullups.  Yes, you!   Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there or stay anchored to the ground. WOD Strength: Push Jerk warmup with increasing loads (taking the bar from the rack) in sets of 2 or 3 6-6-6 @ 75% 1RM Metcon: 4 minute Tabata...Read More

Muscle Up practice session this morning from 9-10am with Dave!  If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen!  No pullups?  Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength segment from the past...Read More

Nutrition Seminar and Challenge kick off TODAY at noon!  Just show up to hear Dr. Peters and Coach Lindsay! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Cindy: AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air SquatsRead More