Whiskey and Rye
WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 7 minutes 9 KB swings (72/52) 9 Ball Slams (30/20)
Tried Not To Hurt You
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... Read More
Observe A Lot By Watching
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... Read More
Walk Along The City Streets
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,... Read More
Coach Josh Benchmark
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... Read More
Coach Paul Benchmark
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Paul” For time: 150 Ball Slams (30/20)
Another Day In Paradise
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... Read More
Til The Sandman He Comes
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 More
Never Underestimate Your Opponent
Free Nutrition Q&A with Dr. Peters on Saturday, October 11th! Sign up here