WOD Strength: 2 Clean Pulls + 2 Cleans 6 sets As heavy as possible Metcon: AMRAP in 20 minutes 20 box jumps 24/20 20 push press 115/75 20 pullups Endurance: 5 Rounds: 800m Run 400m easy jog recovery *every 800m should be within 2 seconds of each otherRead More
Special St. Paddy’s Day WOD coming this Thursday! WOD Strength: 2 Clean Pulls + 2 Cleans 6 sets as heavy as possible Metcon: Alternating EMOM x 20: Odd – 5 Deadlifts (75% 1RM) Even – 15 Box Jumps (24/20)Read More
February Thirsty Thursday is this week, 8pm, at Fullsteam Brewery! Drinks AND Trivia! WOD Strength: 2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: AMRAP in 15 minutes: 5 Toes to Bar 10 Hand Release Pushups 15 Wall Balls At 15 minutes: 5 minutes to establish 1RM SnatchRead More
CFD is going to the NC State Fair THIS THURSDAY! Check it out! WOD Strength: 1 Clean Pull + 1 Clean + 1 Split Jerk 6 sets as heavy as possible with good technique Metcon: 3 Rounds 10 Deadlift (225/155) 15 Burpees Time cap of 15 minutesRead More
Our 6 week strength programming cycle begins today. You can check it out here WOD Strength: 1 Clean Pull + 1 Hng Pwr Clean + 1 Clean 6 sets Working up as heavy as possible Metcon: Run 800m Then, 3 Rounds 10 Ring Dips 10 Pullups 20 RKB (70/52) Then, Run 800mRead 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
Strength & Conditioning Total is TOMORROW! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skills: tumbling or agility drills Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 Complete with as much weight as possible Metcon: 10 Minutes Max Reps Ground to Overhead (135/95) Read More
WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP in 5 minutes (Ascending Ladder, 1, 2, 3 etc) Thrusters/Pullups Rest 3 Minutes RepeatRead More
WOD Skill: EMOM for 8 minutes: 2 Clean Deadlift 2 Clean Pull Clean Use 60% of Clean 1RM Strength: Clean Work up to 3 heavy singles at 90% 1RM Metcon: Minute 0-6 800M run + AMRAP Wall Balls (20/12) Minute 6-10 600M run + AMRAP burpees Minute 10-12 as many burpees as you canRead More
