Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Thursday 022113 –  Click Here For Today’s Schedule Front Squat 5 reps @80% 1RM 10 reps @70-75% 1RM 15 reps @65-70% 1RM 20 reps @60% 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadhang Pullups Ball Slams (40/30) Post Workout Time to...Read More

2013 Paleo Challenge Starts Monday!  You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Friday 021513 –  Click Here For Today’s Schedule Push Press 2-2-2-2-2 –Rest– AMRAP in 12 minutes: 30 Overhead Walking Lunge (45/35) 10 Ball Slams (30/20) Post Push Press Loads and Workout Rounds to Comments For...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

Regular WOD Schedule Today, but no Endurance tonight WOD for Friday 122812 BUY IN: 50 Double Unders Then 5 rounds of: 10 Ball Slam 10 Parallette Jumps Run 100m CASH OUT: 50 Double Unders Post Workout Time to Comments For today’s workout, perform 50 Double Unders at the start and end of the workout, with...Read More

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Friday 113012 – Click Here For Today’s Schedule Front Squat – 90% 1RM                     1-1-1-1-1                  –Rest– AMRAP in 12 minutes: 7 DB/KB Thrusters (45/30)  7 Ball Slams (30/20) Run 200m Post Front Squat Loads and Workout Rounds...Read More

FREE Gymnastics Workshop with Coach Allison this Saturday! TWO SPOTS LEFT!  Register here WOD for Monday 101512 – Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– For Time: 1-2-3-4-5-6-7-8-9-10 Ball Slams 10-9-8-7-6-5-4-3-2-1 Burpees   Finisher: Turkish Get Ups 10 Reps each side Post Deadlift Loads and Workout Time to Comments For the Deadlift, take...Read More

FREE Nutrition Q&A – Saturday, October 13th at noon  Register here WOD for Wednesday 100312 – Click Here For Today’s Schedule Front Squat – 80% 1RM                      3-3-3-3-3        –Rest– AMRAP in 8 minutes: 7 Double Thrusters (40/25) 7 Ball Slams (30/20) Post Front Squat Loads and Workout Rounds to Comments For the strength segment,...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 Sunday 091612 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– 5 Rounds For Time: 10 Ball Slams (30/20) 10 Toes to Bar Run 200m Finisher: Face Pulls 100 reps Post Push Press Loads and Workout Rounds Completed...Read More

Our next Nutrition Q&A with Dr. Peters is NEXT SATURDAY from 12-2pm! It’s FREE for all CFD athletes!  Register here WOD for Tuesday 082112 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 strict reps –Rest– 15-12-9 Reps For Time: Push Jerk (135/95) Rotational Ball Slams – right Rotational Ball Slams – left Post...Read More