We’re hosting the 4th Annual Carolina Fitness Challenge tomorrow! We’ll be doing some set up in the gym and building on Friday evening from 5-9pm.  Stop by before or after your WOD if you can! The gym is CLOSED for WODs and all other training tomorrow! WOD for Friday 011113 – Click Here For Today’s...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!   WOD for Wednesday 010913 – Click Here For Today’s Schedule Front Squat – 80%                      3-3-3-3-3 –Rest– Every 30 seconds, complete 3 Burpees and perform max rep Pullups.  The goal is to complete 50  total pull ups.  *Every 30 seconds perform 3 Burpees,...Read More

WOD for Tuesday 121812 –Click Here For Today’s Schedule Front Squat 10 sets of 2 reps at 75% 1RM –Rest– For Time: 30 Overhead Squat (95/65) 7 Muscle Ups 20 Overhead Squat 5 Muscle Ups Post Front Squat Loads and Workout Time to Comments For the Front Squat, after warming up set the bar to...Read More

Registration for the 2013 Reebok Strength & Conditioning Games starts January 30th!  Get ready for the Open! WOD for Monday 121012 – Click Here For Today’s Schedule Front Squat Establish 1RM –Rest– AMRAP in 10 minutes: 45 Double Unders 7 Power Snatches (95/75) Post Front Squat Loads and Workout Rounds to Comments For the Front...Read More

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Friday 113012 – Click Here For Today’s Schedule Front Squat – 90% 1RM                     1-1-1-1-1                  –Rest– AMRAP in 12 minutes: 7 DB/KB Thrusters (45/30)  7 Ball Slams (30/20) Run 200m Post Front Squat Loads and Workout Rounds...Read More

Check out awesome Black Friday weekend shopping from our friends at Muscle Driver USA and Rogue Fitness! WOD for Sunday 112512 – Click Here For Today’s Schedule Front Squat – 85% 1RM               3-3-3-3-3 –Rest– For Time: 21 -15-9 Deadlift (1 ¼ bodyweight) 40-30-20 Double Unders 21-15-9 Burpees Post Front Squat Loads and Workout Time...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Wednesday 111412 – Click Here For Today’s Schedule Front Squat – 80%                      3-3-3-3-3                      –Rest– 21-15-9 Reps For Time: Deadlift (225/155) Box Jumps (24/20) Ring Dips Post Front Squats Loads and Workout Time to Comments For the strength segment, after...Read More

WOD for Monday 102912 – Click Here For Today’s Schedule Front Squats Establish 1RM –Rest– 3 Rounds For time: 15 Pullups Run 200m 20 Thrusters (65/45) Rest 1 minute between rounds Post Workout Time to Comments For the Front Squat, take 20-25 minutes to warm up and set a 1RM for the day.  You should...Read More

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT!  Register here WOD for Friday 101912 – Click Here For Today’s Schedule Front Squat – 90% 1-1-1-1-1 –Rest– “Elizabeth” 21-15-9 Reps For Time: Squat Cleans (135/95) Ring Dips Post Snatch Loads and Workout Time to Comments For the strength segment, after warming up perform...Read More

This is the rough design for our new hoodies!  You can reserve yours before TOMORROW on the sign up sheet at the gym.  There are four different styles and many different colors available. WOD for Thursday 101112 – Click Here For Today’s Schedule Front Squat – 85% 1RM     3-3-3-3-3 –Rest– Alternating Tabata Intervals (total...Read More