CFD Holiday Party – Saturday, December 7th! 7-10pm at Surf Club!  Details here! Click Here For Today’s Schedule Thanksgiving Week Schedule Wednesday – Regular WODs and Bootcamps Thursday – WODs at 9 and 10am for all athletes and Bootcampers Friday – WODs at 9 and 10am for all athletes and Bootcampers Saturday – Regular Schedule + bonus Yoga Session at 10:30 w/Lexy Sunday – Regular ScheduleRead More

CFD is sponsoring the Running of the Bulls 8K on Saturday, June 1st!  Volunteers needed to help with our water station from 6:45-7:45am at the corner of Geer and Washington St.  Sign up on the whiteboard! WOD for Sunday 052613 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class...Read More

Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Wednesday 020613 – Click Here For Today’s Schedule Back Squat                         2-2-2-2-2 –Rest– 15-12-9-6-3 Reps For Time: KB Thrusters (52/35) Dynamic Pushups Post Workout Time to Comments For the strength segment, after a basic warmup and mobility, perform 5 sets of 2 rep...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Sunday 111812 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: Run 200m 8 Back Squats (185/115) 12 Pullups 24 Double Unders Rest one minute between rounds Post...Read More

We are hosting the 2012 Bull City Barbell Open on August 18th!  Email [email protected] if you’d like to volunteer! WOD for Sunday 072212 – Click Here For Today’s Schedule Back Squats (65%) 12 sets of 2 reps w/60 seconds rest between –Rest– 12-9-6-3 Reps For Time: Deadlifts (275/155) Handstand Pushups Finisher: Back Extensions 3 sets...Read More

The Iron Samurai is coming to CFD on June 30th!  You shouldn’t miss this! Click here WOD for Wednesday 062012 — Click Here For Today’s Schedule Back Squats (75% 1RM) 10 sets of 2 reps w/60 seconds rest between –Rest– For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Pushups Finisher: 100 Banded KB Swings Post Back Squat...Read More

CFD Field Day TODAY from 11am-2pm! Volleyball, badminton, kickball, frisbee!  Bring the family, a picnic lunch, and come have fun! WOD for Saturday 061612 — Click Here For Today’s Schedule Overhead Squats Establish 1RM –Rest– 2 Rounds For Time: 15 Back Squat (225/155) 50 Double Unders Row 500m Finisher: Turkish Situps 3 sets of 8...Read More

Everyone is welcome to today’s “21 Gun Salute” Tribute Workout at 9 and 10am. No other classes or Bootcamps will be held today. WOD for Monday 052812 “21 Gun Salute” For Time: Partner #1: 21 Pullups 21 Burpee Box Jumps (20”) 21 Firemans Carry Back Squat  21 Burpee Box Jumps 21 Pullups Partner #2 executes...Read More

CFD is going to watch the Carolina Phoenix!  Come watch Murphie smash people!  Info here. WOD for Friday 051812 — Click Here For Today’s Schedule Back Squat 12 sets of 2 reps @50% 1RM Rest no more than 60 seconds between sets –Rest– AMRAP in 12 minutes: Run 200m 15 Double Unders 10 KB High...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Monday 050911 – Click Here For Today’s Schedule Back Squat 3 sets of 20 reps (55-60% 1RM) –Rest– AMRAP in 12 minutes: 30 Double Unders 15 Pushups (or 10 Ring Dips) Post Back Squat Loads and Metcon Time to  Comments For the...Read More