Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Deadlift 5-5-5-3-3-3 As heavy as possible Metcon: EMOM for 12 minutes 5 Pullups 10 Hand release pushups 15 Air Squats If you fail to...Read More
CFD Holiday Party is TONIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: 3 rounds: Row 500m 12 Deadlifts (1x bodyweight) 21 Box...Read More
CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill: EMOM for 8 minutes: 2 Snatch Balance Use 30% Snatch 1RM Metcon: Inverse Tabata – 4 minutes (8 rounds) of each Press (155/105) Front Squat (245/165)...Read More
CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Skill: 3 x 10 sec. Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand holds Scale down by walking feet into...Read More
Some changes to our programming beginning this week. Read here. And here’s the link to the full template through the first week of January. WOD Strength: Back Squat 5-5-5-3-3-3 Metcon: 12-9-6 reps for time: Deadlift (315/225) Bar Muscle-ups Time cap of 8 minutesRead More
Strength & Conditioning Total today from 9am-noon (or later)! Best pound for pound male and female lifter takes home the belt! You can still register (here) or come out to cheer! WOD: Strength & Conditioning Total 1RM Back Squat 1RM Press 1RM DeadliftRead More
WOD Skill: EMOM for 8 minutes: 2 Hang Power Snatch from 1st position 2 Full Snatch from 1st position Use 50% 1RM Metcon: “Diane” 21-15-9 reps, for time Deadlift 225 lb Handstand push-upsRead More
WOD Skill: EMOM for 6 minutes: 3-5 strict pullups Add load if possible Scale as follows: Barbell inverted rows → Ring rows → Barbell/ring rows with weighted vest/chains → Single-arm ring rows → Pull-ups Strength: Push Press Work up to 4 heavy singles at 90% 1RM Metcon: 12 – 9 – 6 – 3 –...Read More
THANK YOU to everyone who donated to purchase Thanksgiving Turkeys for the Food Bank of Central and Eastern NC! We raised over $1700, purchased 130 turkeys, and will help feed over 1700 people this Thanksgiving! WOD Skill: Turkish Get Ups EMOM 10 minutes: 1 rep on either side as heavy as possible to maintain all 10...Read More
