CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 60% and work up to 85% 1RM by the last set Metcon: Minutes 0-5 4min AMRAP/1min Rest 4 Burpees 6 Pull-Ups 12 KB Swings (70/53) Minutes 5-10 500m Row (MAX EFFORT) Minutes 10-15 4min...Read More
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Zembiec” 5 Rounds: 11 Back Squats (185/135) 7 Burpee Pullups Run 400m U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, NM,...Read More
WOD Skills: Kipping pullups and muscle ups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible Metcon: AMRAP in 10 minutes: 10 sumo deadlift w/shrug (155/105) – like the video above, but in a sumo stance 10 burpee pullupsRead More
Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD “12 Days of Christmas” 1 – Burpee Pullup 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps...Read More
Don’t forget! Our new WOD schedule and class reservations begin NEXT Monday! The reservation system is already live. Please start to try it out and let Dave know if you come across any technical glitches. Click over to this link to see all the ways you can schedule your WODs. **NOTE** If you’re paying for your membership,...Read More
Don’t forget about the holiday pet food drive to benefit the Durham County Animal Shelter! Drop off your dog and cat food and treats in the bin at the gym! Click Here For Today’s Schedule OPEN GYM today from 10am-2pm!Read More
CFD Holiday Party – Saturday, December 7th! Details coming soon! Click Here For Today’s Schedule Pistol Scaling [youtube]http://www.youtube.com/watch?v=aGUTxE607Lc[/youtube]Read More
Thanks to everyone who came to our 5th Anniversary Open House on Saturday! Here‘s some pics! Click Here For Today’s Schedule Burpee Pullups Toes to Bar (today’s L2 workout) [youtube]http://www.youtube.com/watch?v=EpSPg9iIlSM[/youtube]Read More
Goal Setting and Programming Workshop Saturday, February 16th. RSVP here WOD for Tuesday 020513 – Click Here For Today’s Schedule Double Unders Drills and more drills –Rest– AMRAP in 15 minutes: 10 Burpee Pullups 20 Air Squats 30 Double Unders Post Workout Time to Comments For the skill segment, we will go through a...Read More
