Tag

clean
WOD for Wednesday 073113 –  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 Skill:   EMOM for 8 minutes: Hang from bar, assume hollow body position, activate lats and tuck knees up towards...
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WOD for Tuesday 073013 –  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 of each from the back (Push Press, Push Jerk, Split Jerk) 3 reps of each from the front (Push Press, Push Jerk, Split...
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WOD for Monday 072913 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 6 Rounds: 1st position Clean and Jerk Jerk Rest 1 minute between rounds Use 40% of CJ 1RM for rounds 1-3 Increase to 50% for...
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WOD for Tuesday 072313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: L-Sit Drill: 1 Warmup Round: Hold L-Sit for 40% of max hold Rest 1 minute Then 4 Rounds: Hold L-sit for 60% of max hold Rest...
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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 Friday 071913 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 8 minutes: Clean...
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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 Monday 071513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill:...
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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.  Only a few left!  Email [email protected] WOD for Thursday 071113 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup –...
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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 Tuesday 062513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill:...
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CFD hosts our very first in house Weightlifting TOMORROW from 8-1!  There are no classes tomorrow of any kind! Friends and family are welcome to come watch!  Free lunch provided by King’s! WOD for Friday 061413 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of...
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CFD hosts our very first in house Weightlifting Meet on Saturday, June15th! Email [email protected] if you’d like to volunteer (photographer needed)! Friends and family are welcome to come watch! WOD for Friday 060713 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup –...
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