WOD for Thursday 070413 – WODs today at 9 and 10am only “Loredo” 6 Rounds For Time: 24 Squats 24 Pushups 24 Walking Lunges Run 400m Post Time Comments U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division,...Read More

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Sunday 062313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10...Read More

CFD hosts a special Father’s Day WOD this Sunday at 9:15am! Non-Strength & Conditioningting friends and family are welcome to attend! WOD for Thursday 0061313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10...Read More

Thank you to all who have served!  WODs today at 9, 10, and 11am for all CFD regulars, Bootcampers, and friends! WOD for Monday 052713 Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Conditioning: “Murph” For...Read More

WOD for Saturday 042713 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: For Time with a partner: 100...Read More

30-minute Mobility Workouts return THIS week!  Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Tuesday 040913 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Double Unders 1 minute of Single Unders 4 minutes of Tabata Double...Read More

Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots!  More info here WOD for Tuesday 040213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes: Hang Power Clean from 1st position Full Clean...Read More

There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE!  Click here WOD for Saturday 020913 – Click Here For Today’s Schedule Muscle Ups                        3 reps on the minute for 12 minutes –Rest– “Cindy” AMRAP 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Workout Rounds to...Read More

Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Tuesday 020513 – Click Here For Today’s Schedule Double Unders                         Drills and more drills –Rest– AMRAP in 15 minutes: 10 Burpee Pullups 20 Air Squats 30 Double Unders Post Workout Time to Comments For the skill segment, we will go through a...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Spots are filling up!  More info here WOD for Saturday 020213 – Click Here For Today’s Schedule Banded Deadlifts – 50% bar weight + 30% band tension                         12×2 –Rest– 4 Rounds For Time 25 Pullups 25 Abmat Situps 25 Air Squats Post...Read More