CFD is going to see the Durham Bulls on May 19th! Reserve your tickets by TOMORROW! Click here for more info WOD for Thursday 042612 — Click Here For Today’s Schedule 2 Snatch Pulls + 2 Power Snatch (1 set) 2 rounds of 4 sets (70% 1RM) 3 rounds of 4 sets (80% 1RM) –Rest–...Read More
CFD is going to see the Durham Bulls on May 19th! Hope you can join us. Click here for more info WOD for Thursday 041212 — Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 3 Rounds For Time: 20 Box Jumps (24/20) 15 Wall Ball (20/14) 10 Burpees 5 Deadhang Pullups...Read More
HAPPY EASTER! WOD for Sunday 040812 — Click Here For Today’s Schedule Take 10-12 minutes to establish a Max Height Box Jump Then take 10-12 minutes to establish a Max Distance Broad Jump –Rest– In teams of two: 200m sprint; tag your partner & after both have run, move on 150 Wall balls, rotating every...Read More
CFD is going to see the Durham Bulls on May 19th! Hope you can join us. Click here for more info WOD for Monday 040212 — Click Here For Today’s Schedule Overhead Squat 3-3-3-1-1-1 –Rest– AMRAP in 12 minutes: 10 Box Jumps @70% 1RM (no rebounding off the floor) 1 Front Squat (80% 3RM Power...Read More
This morning we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. You can still register here for $25 and get a t-shirt. You can also donate whatever you wish in cash this morning. WOD for Saturday 033112 — Click Here For Today’s Schedule Servabo Fidem With a partner, for...Read More
This Saturday, March 31st we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. Check out the details and register here. You can also donate whatever you wish on Saturday morning WOD for Thursday 032812 — Click Here For Today’s Schedule Split Squats (each leg) 2-2-2-2-2-2 –Rest– 3 Rounds For...Read More
CF Durham is going to see the Durham Bulls on May 19th! Click here for more info and to get your tickets! WOD for Monday 031912 — Click Here For Today’s Schedule Overhead Squat 5-5-5-3-3-3 –Rest– 2 Rounds For Time: 50 DB Push Press (40/25) 15 Box Jumps (30/24) Immediately perform 5 Burpees every time...Read More
Wilkes Weightlifting will be here Sunday for a full day Olympic Weightlifting Seminar! Spaces still available! Click here for more info WOD for Thursday 031512 — Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 5 Rounds For Time: 10 Deadlifts (225/155) 20 Box Jumps (24/20) 30 Double Unders Post Workout Time...Read More
Nutrition Q&A next Saturday with Dr. Peters Click here for more info WOD for Monday 030512 — Click Here For Today’s Schedule Front Squat 3-3-3-1-1-1 –Rest– AMRAP in 10 minutes: 10 Box Jumps (24/20) 10 Ring Pushups 10 Toes To Bar Post Front Squat Loads and Workout Rounds to Comments For the strength segment work...Read More
Interested in Metabolic Rate and Hydration Testing? Dr. Peters will be here Saturday. Click here for more info WOD for Tuesday 022812 — Click Here For Today’s Schedule Take 20 minutes to establish max height box jump –Rest– On the minute for 10 minutes: 3 Box Jumps (80% of 1RM height) Then, 3 Rounds 400m...Read More
