Join Dr. Stew of Active Life Concepts Saturday morning at 8:30 for a FREE SEMINAR on eating healthy and keeping on track during the holidays! WOD for Friday 121412 –Click Here For Today’s Schedule Back Squat – 90% 1RM 1-1-1-1-1 –Rest– “Diane” 21-15-9 Reps For Time: Deadlift (225/155) Handstand Pushups Post Back Squat...Read More
Join us for our Annual Holiday Party Saturday Night! Details and RSVP here WOD for Thursday 120612 – Click Here For Today’s Schedule Back Squat – 85% 1RM 2-2-2-2-2 –Rest– Complete Five 90 second rounds: You have 90 seconds to complete the following: 4 Deadlifts (315/225) Max Rep Ring Dips Post Back Squat Loads and...Read More
Join us for our Annual Holiday Party next Saturday, December 8th! Details and RSVP here WOD for Tuesday 120412 – Click Here For Today’s Schedule Banded Deadlifts – 50% bar weight + 30% band tension 12 sets of 2 reps –Rest– 30 Back Squat (1x body weight) Sprint 200m 30 6-Count Burpees Post Deadlift Loads...Read More
Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Friday 111612 – Click Here For Today’s Schedule Deadlift – 90% 1-1-1-1-1 –Rest– 3 Rounds for Time: Run 200m 10 Overhead Squat (115/75) 5 Chest to Bar Pullups Finisher: Turkish Get Ups 5 each side as heavy as...Read More
WOD for Thursday 110812 – Click Here For Today’s Schedule Deadlift – 85% 1RM 2-2-2-2-2 Metcon: 4 Rounds For Time: 5 Any Way Overhead (185/135) 5 Deadhang Pullups 10 Toes To Bar Post Deadlift Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of 2 rep Deadlifts at...Read More
WOD for Sunday 110412 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minutes –Rest– “DT” 5 Rounds For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks Post Team Workout Time to Comments For the skill segment, determine your appropriate scaling option for HSPUs. Perform 5...Read More
CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here If you can help with putting up the decorations on Saturday afternoon please email [email protected] WOD for Tuesday 102312 – Click Here For Today’s Schedule Banded Deadlifts – 50% 1RM bar weight + 30% 1RM band tension 12 sets of 2 reps –Rest– 7 Rounds...Read More
This is the rough design for our new hoodies! You can reserve yours before FRIDAY on the sign up sheet at the gym. There are four different styles and many different colors available. WOD for Wednesday 101012 – Click Here For Today’s Schedule Snatch Balance 2-2-2-2-2 Hang Snatch – 75% 1RM 8×1 –Rest– In...Read More
Thanks to everyone who came for the 2nd Annual Xander Tribute Workout yesterday benefiting The Animal Protection Society of Durham! We raised over $1500 yesterday! If you’d still like to contribute you can do so here. WOD for Monday 100112 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– 6 Rounds For Max...Read More
FREE Gymnastics Seminar This Saturday for all CFD Athletes Register here WOD for Wednesday 092612 – Click Here For Today’s Schedule Banded Deadlifts 12 sets of 2 –Rest– AMRAP in 10 minutes: 5 One Arm KB Snatch -right (52/35) 5 One Arm KB Snatch – left 10 Pullups Finisher: Banded KB Swings 100 reps Post Deadlift...Read More
