FREE Nutrition Q&A – Saturday, October 13th at noon  Register here WOD for Wednesday 100312 – Click Here For Today’s Schedule Front Squat – 80% 1RM                      3-3-3-3-3        –Rest– AMRAP in 8 minutes: 7 Double Thrusters (40/25) 7 Ball Slams (30/20) Post Front Squat Loads and Workout Rounds to Comments For the strength segment,...Read More

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Friday 091412 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– On the minute for 10 minutes: 3 Front Squats Max Rep Double Unders Finisher: Turkish Get Ups 10 reps each side – as heavy as possible Post...Read More

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Wednesday 090512 – Click Here For Today’s Schedule Clean Establish 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Front Squat (115/75) KB Swings (52/35) Post Clean Loads and Workout Time to Comments For the Clean, take 20-25...Read More

Welcome Living Social Voucher Holders!  Workouts are by appointment only. Please make sure you email us to arrange for your visits. WOD for Friday 080312 – Click Here For Today’s Schedule Front Squat Establish 1RM –Rest– Complete 6 Rounds: 1 minute – 15 KB Swings (70/52) 1 minute –  Row max distance Post Front Squat Loads...Read More

CFD is a sponsor of the 2012 Running of the Bulls 8K this Saturday! We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email [email protected] for...Read More

Strength & Conditioning For Hope Workout  Saturday, June 9th from 9-11am!  Everyone is welcome to participate.  You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Monday 052112 — Click Here For Today’s Schedule Ring Pushups Stability Drills Then, 5 sets of Max Reps –Rest– Every minute...Read More

Happy 8th Birthday to the inspiration behind CFD, The Great Sambino!  Without him, none of this is possible! CFD is going to see the Durham Bulls on May 19th!   You can still reserve your tickets! Click here WOD for Monday 043012 — Click Here For Today’s Schedule Front Squat 3-3-3-1-1-1 –Rest– 21-15-9 Reps For Time::...Read More

CFD is going to see the Durham Bulls on May 19th!   Reserve your tickets by April 27th! Click here for more info WOD for Monday 042312 — Click Here For Today’s Schedule Back Squat 3-3-3-1-1-1- –Rest– AMRAP in 12 minutes: 5 Front Squats (135/95) 10 Knees To Elbows 15 Double Unders Post Workout Time to...Read More

CFD is going to see the Durham Bulls on May 19th!   Reserve your tickets by April 27th! Click here for more info WOD for Monday 041612 — Click Here For Today’s Schedule Front Squat 5-5-5-3-3-3 –Rest– 21-15-9 Reps For Time: Back Squats (225/155) KB Swings (70/52) Post Workout Time to Comments For the strength segment,...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 Monday 040212 — Click Here For Today’s Schedule Overhead Squat 3-3-3-1-1-1 –Rest– AMRAP in 12 minutes: 10 Box Jumps @70% 1RM (no rebounding off the floor) 1 Front Squat (80% 3RM Power...Read More