We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Snatch 3-3-3-1-1-1 Metcon: 14 Min AMRAP: 10 Push Ups 10 Wall Balls (30/20 Slam Ball) 10 Slam BallRead More
WOD Strength: 2 Snatch Balance + 2 Overhead Squats 6 sets as heavy as possible Metcon: 10-9-8-7-6-5-4-3-2-1 Pushups 1-2-3-4-5-6-7-8-9-10 Slam Ball (40/30) Every 2 Minutes do a down and back suicide (length of the rig) Time cap of 14 minutesRead More
Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Skill: Kipping drills Strength: Jerk Balance 2-2-2-2-2-2 Metcon: Run 400m Then, 21-15-9 Slam balls (30/20) Toes to bar Then, Run 400mRead More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Josh” Run 800m Then 10,9,8,7,6,5,4,3,2,1 Ball slams 1,2,3,4,5,6,7,8,9,10 Burpees Then, Run 800mRead More
Olympic Weightlifting Class today at 11am! Snatch Balance, Snatch, Clean, and Back Squats on tap today! Need help with Handstands and Handstand Pushups? Check out our Handstand Session this Sunday at 9am! WOD Strength: Bench Press warmup with building sets of 5-3-2-2-1 reps up to the working weight 1-1-1 @ 95% 1RM Metcon: AMRAP in...Read More
Pullup/Muscle Up Class returns TOMORROW morning at 9am too! WOD Strength: Hang Clean 8-10 reps building up to work weight 1-1-1 @ 95% 1RM Metcon: 5 Rounds 20 Ball Slams (30/20) 25 Abmat Situps 75 feet Bear Crawls Read More
New programming cycle starts today. Here’s the template We’re holding a Strength & Conditioning Total on Saturday, December 6th to finish the new programming cycle. Read moreRead More
