Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs are THIS Saturday!   WOD Strength: Split Jerk 3-3-3-1-1-1 Metcon: AMRAP in 15 minutes: 10 Pullups 30 Abmat Situps 50′ Walking Lunge 100 Double UndersRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Choose between Rowing (Calories), Double Unders, Kettlebell Swings, Handstand Pushups, Front Squat (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...Read More

CFD is going to the NC State Fair THIS THURSDAY!  Check it out! WOD Strength: Front Squat 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by last set of 3 Metcon: AMRAP in 10 minutes: 10 Toes to Bar 15 Wall Ball (20/14) 30 Double UndersRead More

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Back Squat 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 5 Rounds 30 Double Unders 15 Knees to elbows 30 Air SquatsRead 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 60% and work up to 85% 1RM by the last set Metcon: Minutes 0-5 4min AMRAP/1min Rest 4 Burpees 6 Pull-Ups 12 KB Swings (70/53) Minutes 5-10 500m Row (MAX EFFORT) Minutes 10-15 4min...Read More

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: 2 Snatch Balance w/no feet + 2 Overhead Squat 6 sets as heavy as possible with good technique and no misses Metcon: 100 Double Unders 25 DB Manmakers (30/20) (Row, Row, Push-Up, Thruster) 100 Double UndersRead 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

Our 6 week strength programming cycle began Monday.  You can check it out here WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 5 Rounds 10 Power snatch (115/85) 30 Double UndersRead More

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Push Jerk 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 Rounds  30 Push Balls (20/14) 30 Situps 30 Double Unders Time cap of 12 minutesRead More

WOD Strength: Push Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 5 Rounds: 5 Handstand Pushups 15 Knees to elbows 25 Double Unders Rest 1 minute between roundsRead More