CF Open WOD 13.4 is this Saturday from 9-11am! WOD for Thursday 032813 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch EMOM for 8 minutes: 2 Snatch (50% 1RM) Strength: Back Squat 5 reps @55% 3...Read More

WOD for Wednesday 032013 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch Work Complete 5 Rounds (not timed – 1 minute rest between rounds) 1 Hang Power Snatch 1 Hang Snatch 1 Power Snatch 1 Snatch...Read More

Running and Endurance Workshop on Saturday, March 16th Couple spots left!  Click here for more info WOD for Tuesday 031213 –  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 8 minutes: Snatch from 1st position Snatch from...Read More

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it!  We’re covering your registration fee! WOD for Monday 030413 –  Click Here For Today’s Schedule Skill: Perform 2 Snatches (50% 1RM) EMOM for 8 minutes Strength: Back Squat 5 reps...Read More

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it!  We’re covering your registration fee! WOD for Thursday 022813 –  Click Here For Today’s Schedule Ring Dips 5 reps on the minute for 8 minutes Back Squat 5 reps @...Read More

2013 Paleo Challenge Starts TODAY!  You have NO EXCUSE not to participate…You can still register! Click here for rules and details WOD for Monday 021813 –  Click Here For Today’s Schedule Back Squat 1-1-1-1-1 –Rest– 7 Rounds For Time: 7 Push Jerk (155/105) 7 Chest to Bar Pullups 7 Burpees Post Back Squat Loads and...Read More

*NO ENDURANCE WORKOUT TONIGHT!*   TOMORROW! 10am-12pm FREE Goal Setting and Programming for Strength & Conditioning Veterans Workshop WOD for Friday 012513 – Click Here For Today’s Schedule Back Squat 3-3-3-3-3 –Rest– 3 Rounds For Time: 9 Suitcase Deadlift Right hand (185/135) 21 Lateral Jumps over the bar 9 Suitcase Deadlifts Left hand 21 Lateral Jumps...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Tuesday 011513 – Click Here For Today’s Schedule Back Squat       3 sets of 20 reps @60% 1RM              –Rest– AMRAP in 15 minutes: Run 200m 12 Box Jumps (24/20) 12 C2B Pullups Post Back Squat Loads and Workout Time to...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 Monday 010713 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– AMRAP...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.  Volunteers get free admission and free lunch! WOD for Thursday 010313 – Click Here For Today’s Schedule Strength & Conditioning Total...Read More