We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: 2 Hang Clean + 1 Front Squat 6 sets as heavy as possible Metcon: 4 Rounds: 10 Power Snatch (95/65) 10 (5 Each Leg) Walking Lunges (bar on back) 10 Tuck JumpsRead More

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: Bear Complex 5 rounds, each round is 7 circuits UNBROKEN, rest as needed between rounds: Power...Read More

Our new 6-week programming cycle began this week.  Check it out here! Join us TONIGHT for a WOD and Wine at 6:30pm! WOD Strength: Snatch 3-3-3-1-1-1 First set around 80%, finish with 1RM for the day Metcon: 5 rounds of: :45 Max Front Squats (80% 1RM) from the floor :15 Rest :45 Shoulder Taps :15 RestRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Team Air Force” 20 Thrusters each athlete 20 Sumo Deadlift High Pulls each athlete 20 Push Presses each athlete 20 Overhead Squats each athlete 20 Front Squats each athlete On the Minute – Both teammates perform 5 Burpees...Read More

Our Halloween Weightlifting Spectacular is THIS Saturday!  Two women’s spots remain.  Email Dave! WOD Strength: Front Squat 3-3-3-1-1-1 1st set around 80% and finish with 1RM for the day Metcon: 15-12-9 reps: Clean and Jerks (135/95) Chest-to-bar PullupsRead 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: Hang Snatch 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 10,9,8,7,6,5,4,3,2,1 Deadlift Power Clean Front Squat (155/105)Read More

WOD Strength: Bench Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds 15 pushups 10 Front Squats (155/105) 10 Push Press (155/105) 15 Toes to Bar Time cap of 15 minutesRead More

modPaleo will be here this morning and again this evening to sample their tasty meals! Our 6 week strength programming cycle begins today.  You can check it out here WOD Strength: Sumo Deadlift 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: For Time: 50 Front Squat (135/95) every time...Read More