Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots!  More info here WOD for Wednesday 040213 –  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 Strength: Press 5 reps @50%...Read More

WOD for Tuesday 032613 –  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 Strength: Press 5 reps @45% 5 reps @55% 3 reps @65% 5 sets of 4 reps @75% Skill:...Read More

WOD for Sunday 032413 –  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 Strength: Make up any missed strength segment from the past week Conditioning: “Partner “”Maltz””:                                          400m run 50 Pull-ups...Read More

Check out the CF Open CFD Leaderboard through two workouts! Click here WOD for Thursday 032113 –  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: Deadhang Pullups 5 sets @70%...Read More

Great job to all the CFDers who’ve copmleted CF Open Workout 13.2!  All scores will be validated by Monday afternoon! WOD for Monday 031813 –  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,...Read More

The 2013 Reebok Strength & Conditioning Open has begun! You can still register for TEAM CFD through Sunday! Get on it!  We’re covering your registration fee! WOD for Friday 030813 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Foam roll/lacrosse ball work on shoulders and lats Strength:...Read More

Need help with your gymnastics?  Join Coach Allison for a FREE Seminar THIS SATURDAY! Open to all CFD athletes!  Register here WOD for Thursday 083012 – Click Here For Today’s Schedule Push Jerk Establish 1RM –Rest– AMRAP in 8 minutes: 5 Power Cleans to Push Press (155/105) 5 Dips Finisher: Face Pulls 100 reps total...Read More

CFD is going to watch the Carolina Phoenix!  Come watch Murphie smash people!  Info here. WOD for Saturday 051912 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets 1st three sets “wide” grip – pinkies on the outside line 2nd three...Read More

CFD is going to see the Durham Bulls on May 19th!   Hope you can join us. Click here for more info WOD for Wednesday 040412 — Click Here For Today’s Schedule Deadlift 3-3-3-1-1-1 –Rest– 5 Rounds: Max Dips (rings, bar, or parallettes) Run 200m Rest 2 minutes Post Deadlift Loads as well as Dips Per...Read More

The 2nd Annual Valentine’s Day Couples Throwdown is Saturday!  Time is running out to sign up!  More info WOD for Wednesday 020812 — Click Here For Today’s Schedule Deadlift 3-3-3-1-1-1 –Rest– AMRAP in 8 minutes: 8 Deadlifts (255/165) 8 Ring Dips 16 KB Snatch (8 right/8 left) (52/35) –Rest as needed— AMRAP in 2 minutes:...Read More