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burpees
Click Here For Today’s Schedule OPEN GYM today from 10am-12pm!   COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ATHLETE SEMINAR! Click here for more info Here’s what Rick wants you to know about his seminar: “OK, Strength & Conditioningters this is the one you have been looking for. I...
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Click Here For Today’s Schedule You may have noticed a little difference in how our WODs are being posted to the website each day.  That’s because we’ve begun using a new WOD Tracking application called WODTogether. At the top of the WOD posting below, you’ll see a small “whiteboard” icon.  If you click there, you will...
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WOD for Monday 080513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: EMOM for 8 minutes: 1 Box Jump @ 90% of max height box jump Strength: Overhead Squat 5...
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WOD for Saturday 072713 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: Wall Ball Hell:   AMRAP in 16...
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WOD for Friday 072613 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: EMOM for 8 minutes: 2 Box Jumps @ 85% of max height box jump Strength:   Overhead Squat 5...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! There are TWO tickets left at $16!  Email [email protected] WOD for Monday 072213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):  4 Rounds of: Jerk Skill Transfer Exercises 1 Round is: 3 reps...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! ONLY 3 TICKETS LEFT!  Email [email protected] WOD for Wednesday 071713 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Friday 071213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Saturday 070613 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Strength:...
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CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Wednesday 070313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS,...
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