Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Wednesday 112112 – Click Here For Today’s Schedule Sn Balance                2-2-2-2-2                      Hang Snatch – 75%       8×1 –Rest– 5 Rounds For Time: 3 Power Cleans (75% bodyweight) 10 Ring Pushups 5 Box Jumps (30/24) Post Snatch Loads and Workout Time to...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Wednesday 111412 – Click Here For Today’s Schedule Front Squat – 80%                      3-3-3-3-3                      –Rest– 21-15-9 Reps For Time: Deadlift (225/155) Box Jumps (24/20) Ring Dips Post Front Squats Loads and Workout Time to Comments For the strength segment, after...Read More

WOD for Saturday 110312 – Click Here For Today’s Schedule In Teams of Two, For Time: 30 Air Squats 400m Plate Carry (45/25) Then… 3 Rounds of: 20 Over the Box Jumps (24/20) 20 Burpees 20 Push Press (45/35) Then… 30 Air Squats 400m Plate Carry (45/25) *Both partners run at the same time. Both...Read More

WOD for Thursday 110112 – Click Here For Today’s Schedule Push Press – 85%                      2-2-2-2-2       –Rest– AMRAP in 8 minutes: 8 Turning Box Jumps (20”) (4 left, 4 right) 16 Pushups 24 Overhead Walking Lunges (45/25) Finisher: Face Pulls 100 Reps Post Push Press Loads and Workout Rounds Completed to Comments For the strength...Read More

This is the rough design for our new hoodies!  You can reserve yours before October 12th on the sign up sheet at the gym.  There are three different styles and many different colors available. WOD for Saturday 100612 – Click Here For Today’s Schedule In teams of two, complete as many rounds as possible in...Read More

This is the rough design for our new hoodies!  You can reserve yours before October 12th on the sign up sheet at the gym.  There are three different styles and many different colors available. WOD for Friday 100512 – Click Here For Today’s Schedule Deadlift – 90% 1RM       1-1-1-1-1              –Rest– 5 Rounds For...Read More

Join us TODAY at 10am, 11am, and 12pm for our 2nd Annual Xander Tribute Workout benefiting The Animal Protection Society of Durham! If you can’t attend but would like to donate you can do so here. “A dog is the only thing on earth that loves you more than he loves himself.” —Josh Billings WOD...Read More

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Monday 091712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 10 minutes –Rest– 10 Rounds For Time: 10 Russian KB Swings (pick weight) 5 Box Jumps (24/20) Run 100m Post Workout Time to Comments...Read More

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Wednesday 0911212 – Click Here For Today’s Schedule Snatch Pulls 5 sets of 2 reps at 100% 1RM Snatch 8-10 reps at 80% 1RM –Rest– 21-15-9 Reps For Time: Deadlift (225/155) Box Jumps (24/20) Knees...Read More

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Thursday 090612 – Click Here For Today’s Schedule Deficit Deadlift Establish 1RM –Rest– 3 Rounds for Time: 10 Right Turn Box Jumps (20”) 10 Left Turn Box Jumps 15 Handstand Pushups 200m Run Finisher: Overhead...Read More