Heavy Thoughts Tonight
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: 1 Halting Clean Deadlift + 1 Hang Power Clean... Read More
Don’t Forget My Son
WOD Strength: 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch 6 sets as heavy as possible Metcon: 3 – 3 minute AMRAP 90 seconds rest... Read More
Homies Dissin My Girl
modPaleo will be here this morning and again this evening to sample their tasty meals! Our 6 week strength programming cycle begins today. You can... Read More
Pancake Breakfast Day!
We’re having a Protein Pancake Breakfast TODAY during the WODs! Join us! WOD Strength: Take 20 minutes to make up a missed strength workout... Read More
Put Out The Vibe
WOD Skills: Strength: Clean Deadlift (with pauses – see video) 2-2-2-2-2-2 As heavy as possible Metcon: 3 Rounds: Run 400m 21 180 degree Burpees
Coach Josh Benchmark
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Josh” Run 800m Then 10,9,8,7,6,5,4,3,2,1 Ball slams 1,2,3,4,5,6,7,8,9,10... Read More
This Party Really Died
WOD Skills: Toes to Bar Toes to Rings Strength: Snatch Balance 2-2-2-2-2-2 as heavy as possible Metcon: 4 Rounds 15 Burpees 15 Wall Balls (30/20)
Outdoor WOD and Oly Meet
We are hosting a Developmental Olympic Weightlifting Meet today from 9am-1pm! We WILL have WODs at 9 and 10am in the park behind the gym,... Read More
Mowed One Too Many Lawns
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie... Read More