FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT! Register here WOD for Sunday 102112 – Click Here For Today’s Schedule For Time: 40 Handstand Pushups 40 Pullups 40 KB Step Ups w/2 pood in each hand (20” box) Post Workout Time to Comments For the conditioning workout, hold two of the heaviest...Read More
FREE Nutrition Q&A – TODAY at noon! Register here WOD for Saturday 101312 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minutes –Rest– For Time: Run 400m 100 Russian KB Swings (52/35) Run 400m Post Front Squat Loads and Workout Rounds to Comments For the strength segment,...Read More
Check out this great Saturday morning running AND Yoga event from our friends at Lululemon – Click here WOD for Saturday 092212 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 12 minutes –Rest– Metcon: 4 Rounds: Run 200m 21 KB Swings (52/35) 12 Push Press (115/75) Rest 2...Read More
We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Thursday 091312 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minute –Rest– 1-2-3-4-5-6-7-8-9-10 Reps For Time: Pullups DB Thrusters (40/25) Post Workout Time to Comments For the strength...Read More
We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Thursday 090612 – Click Here For Today’s Schedule Deficit Deadlift Establish 1RM –Rest– 3 Rounds for Time: 10 Right Turn Box Jumps (20”) 10 Left Turn Box Jumps 15 Handstand Pushups 200m Run Finisher: Overhead...Read More
Need help with your gymnastics? Join Coach Allison for one of our upcoming seminars! FREE for all CFD athletes! Register here WOD for Monday 082712 – Click Here For Today’s Schedule Clean Pulls 5 sets of 2 reps at 100% 1RM Clean 8-10 reps at 80% 1RM –Rest– 5 Rounds NOT For Time: Max Rep...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 Thursday 080212 – Click Here For Today’s Schedule Handstand Pushups 3-5 reps on the minute for 12 minutes –Rest– Max Rounds in 3 minutes of: 3 Push Press (135/95) 6 Pushups 9 Situps...Read More
We are hosting the 2012 Bull City Barbell Open on August 18th! Email [email protected] if you’d like to volunteer! WOD for Sunday 072212 – Click Here For Today’s Schedule Back Squats (65%) 12 sets of 2 reps w/60 seconds rest between –Rest– 12-9-6-3 Reps For Time: Deadlifts (275/155) Handstand Pushups Finisher: Back Extensions 3 sets...Read More
Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend! Beginners on Saturday and Intermediates on Sunday – Register here WOD for Thursday 071212 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minutes –Rest– 21-15-9-6 Reps For Time: Grapplers Clean & Jerk (135/95) Ball Slams (30/20) Post...Read More
Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY! Don’t miss out! Click here for more info WOD for Monday 070212 — Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– AMRAP in 9 minutes: 9 Pullups 9 Handstand Pushups Post Back Squat Loads and...Read More
