Labor Day WODs tomorrow at 9 and 10am! Special Bootcamp Workout at 9am! WOD for Sunday 090212 – Click Here For Today’s Schedule Bench Press (50% 1RM) 9 sets of 3 reps Chinups 3 sets of 8 reps –Rest– 2 Rounds For Time: 10 Pushups Sprint 100m 15 Pushups Sprint 80m 20 Pushups Sprint 60m...Read More
Need help with your gymnastics? Join Coach Allison for a FREE Seminar TODAY (12-2)! Open to all CFD athletes! Register here WOD for Saturday 090112 – Click Here For Today’s Schedule Back Squat (75% 1RM) 10 sets of 2 reps –Rest– 9 Rounds For Time: 5 KB Thrusters (50/30) 5 Chinups 5 Burpees Finisher: Banded...Read More
We are hosting the 2012 Bull City Barbell Open on August 18th! Email [email protected] if you’d like to volunteer! WOD for Monday 072312 – Click Here For Today’s Schedule Press (65%) 9 sets of 3 reps w/60 seconds rest between Chinups 3 sets of 8 reps –Rest– 7 Rounds For Time: 7 DB Shoulder to...Read More
The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Thursday 062112 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Chinups 3 sets of 8 reps –Rest– AMRAP in 12 minutes:...Read More
CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Monday 060512 — Click Here For Today’s Schedule Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Chinups 3 sets of 8 reps –Rest– AMRAP in 8 minutes: 5 Bar Pushups 2 Clean...Read More
Strength & Conditioning For Hope Workout Saturday, June 9th from 9-11am! Everyone is welcome to participate. You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Thursday 052412 — Click Here For Today’s Schedule Bench Press – Wide Grip Establish 1RM for the day –Rest– 8 Rounds...Read More
CFD is going to see the Durham Bulls on May 19th! Reserve your tickets by April 27th! Click here for more info WOD for Tuesday 041712 — Click Here For Today’s Schedule Weighted Pullups/Chinups 1-1-1-1-1-1-1-1 –Rest– AMRAP in 12 minutes: 5 Chest to Bar Pullups 10 Pistols (total) 15 Ball Slams (30/20) Post Pullup Loads...Read More
Nutrition Q&A next Saturday with Dr. Peters Click here for more info WOD for Tuesday 030612 — Click Here For Today’s Schedule Weighted Pullups/Chinups 1-1-1-1-1-1-1-1 –Rest– On the minute for 12 minutes: 3 Weighted Pull Ups Max Rep Power Cleans 75%-80% of 1RM Post Pullups Loads and Workout Rounds to Comments For the strength segment,...Read More
Great work to everyone who participated in the Durham Indoor Rowing Trials yesterday! Check out “Bailing Class” on Saturday, March 12th! WOD for Monday 022811 – Click Here For Today’s Schedule Press Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @ 65%, 75%, max reps @ 85% “working...Read More
Fifth Ape Seminar is TODAY! Spots still open! [youtube]http://www.youtube.com/watch?v=4moONJvlAuw&feature=player_embedded[/youtube] WOD for Saturday 020511 – Click Here For Today’s Schedule Chin Ups 50 Strict Reps Don’t do these please – here –Rest– For Time: 50 Box Jumps (20″) 50 KB Swings (52/35) 50 Situps 50 DB Hang Power Cleans (40/25) Run 800m 50 Back Extensions Post Metcon Time...Read More
