WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Donny” 21-15-9-9-15-21 reps of: Deadlift (225/155) Burpee U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011,...Read More
Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Press 3-3-3-1-1-1 Work up to 1RM Metcon: AMRAP in 10 minutes: 30 Double Unders 10 Toes to Bar 5 Deadlift (275/155)Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Bell” 3 rounds of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died...Read More
Our new 6-week programming cycle begins today. Check it out here! WOD Strength: Deadlift 5-5-5-3-3-3 Start around 60% and work up to 85% by last set Metcon: AMRAP in 10 minutes: 10 Ring Dips 25 Wall Ball (20/12) 50 Double UndersRead More
Our Halloween Weightlifting Spectacular is THIS Saturday! One women’s spot remain. Email Dave! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 5 rounds: 7 Deadlifts (275/185) 30 KB Swings (52/35) 7 Handstand Pushups Time cap of 18 minutesRead More
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 10,9,8,7,6,5,4,3,2,1 Deadlift Power Clean Front Squat (155/105)Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: With a Partner: 800m Run (Together) 10 rounds: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps 800m Run (Together)Read More
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 12-9-6 reps: Muscle Ups (scale to 2:1 Strict Pullups) Deadlifts (275/185) Time cap of 10 minutesRead More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Choose between Rowing (Calories), Double Unders, Box Jumps, Abmat Situps, Deadlifts (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 – Movement 3 Rest...Read More
