Thanks to everyone who came for the 2nd Annual Xander Tribute Workout yesterday benefiting The Animal Protection Society of Durham! We raised over $1500 yesterday!  If you’d still like to contribute you can do so here. WOD for Monday 100112 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– 6 Rounds For Max...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 Friday 091412 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– On the minute for 10 minutes: 3 Front Squats Max Rep Double Unders Finisher: Turkish Get Ups 10 reps each side – as heavy as possible Post...Read More

Need help with your gymnastics?  Join Coach Allison for a FREE Seminar TODAY (12-2)! Open to all CFD athletes!  Register here WOD for Saturday 090112 – Click Here For Today’s Schedule Back Squat (75% 1RM) 10 sets of 2 reps –Rest– 9 Rounds For Time: 5 KB Thrusters (50/30) 5 Chinups  5 Burpees Finisher: Banded...Read More

“Intro to MovNat” Workshop THIS Saturday from 12-2! Register here (free for all CFD regulars) WOD for Tuesday 080712 – Click Here For Today’s Schedule Back Squat (70%) 12 sets of 2 reps – 60s rest –Rest– For Time: 50 Pullups 50 KB Swings (52/35) 50 Double Unders 50 OHS (95/65) Post Back Squat Loads...Read More

Welcome Living Social Voucher Holders!  Workouts are by appointment only. Please make sure you email us to arrange for your visits. WOD for Sunday 072912 – Click Here For Today’s Schedule Snatch Pulls 5 sets of 2 reps at 100% 1RM Snatch 8-10 reps at 80% 1RM –Rest– 5 Rounds For Time: 15 Back Squats (135/95) ...Read More

Our next Nutrition Q&A with Dr. Peters will be held this Saturday at Noon!  FREE for all regular athletes and Bootcampers!  Register here. WOD for Wednesday 071812 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– 5 Rounds for Max Reps: 1 Min Russian KB Swings  (70/52) Rest 30 Seconds 1 Min Situps...Read More

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon!  FREE for all regular athletes and Bootcampers!  Register here. WOD for Saturday 070712 – Click Here For Today’s Schedule Back Squat (65% 1RM) 12 sets of 2 reps w/60 seconds rest between –Rest– As many rounds as possible in...Read More

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY! Don’t miss out!  Click here for more info WOD for Monday 070212 — Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– AMRAP in 9 minutes: 9 Pullups 9 Handstand Pushups Post Back Squat Loads and...Read More

CFD Field Day Next Saturday, 11am-2pm! More info and RSVP here! WOD for Monday 060412 — Click Here For Today’s Schedule Back Squat (70%) 1-2 Reps on the minute for 12 minutes –Rest– 10 Rounds For Time: 10 1-Arm DB Thrusters       10 1-Arm DB Situps Finisher: Back Extensions 3 sets of 15-20 reps Post Squat...Read More