The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Monday 062512 — Click Here For Today’s Schedule Handstand Pushups Perform 3-5 reps on the minute for 10 minutes –Rest– 4 Rounds For Time: Crab Walk 40m 25 Situps 25 Air Squats Post Workout Time To Comments 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 Wednesday 052312 — Click Here For Today’s Schedule Hang Clean 12-15 singles from a hang position to a full squat –Rest–...Read More
CFD is going to watch the Carolina Phoenix! Come watch Murphie smash people! Info here. WOD for Friday 051812 — Click Here For Today’s Schedule Back Squat 12 sets of 2 reps @50% 1RM Rest no more than 60 seconds between sets –Rest– AMRAP in 12 minutes: Run 200m 15 Double Unders 10 KB High...Read More
CFD is going to see the Durham Bulls on May 19th! Last chance to get tickets! Click here WOD for Sunday 051312 — Click Here For Today’s Schedule “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats OR “Mary” 5 Handstand Pushups 10 Pistols (5 each leg) 15 Pullups Post Rounds Completed...Read More
CFD is going to see the Durham Bulls on May 19th! Last day to get your tickets! Click here WOD for Friday 050412 — Click Here For Today’s Schedule Power Snatch 3-3-3-1-1-1 –Rest– 3 Rounds For Time: 50 KB Swings (52/35) 30 Toes To Bar 15 Handstand Pushups Post Power Snatch Loads and Workout Time...Read More
CFD is going to see the Durham Bulls on May 19th! You can still reserve your tickets! Click here WOD for Tuesday 050112 — Click Here For Today’s Schedule Turkish Situps 3-3-3-3-3-3 –Rest– Complete the following in the least amount of sets possible: 50 Handstand Pushups 100 Pullups This is not for time Post Turkish...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 Wednesday 041812 — Click Here For Today’s Schedule Deadlift 5-5-5-3-3-3 –Rest– “Diane” 21-15-9 Reps For Time: Deadlifts (225/155) Handstand Pushups Post Deadlift Loads and Workout Rounds to Comments For the strength...Read More
HAPPY EASTER! WOD for Sunday 040812 — Click Here For Today’s Schedule Take 10-12 minutes to establish a Max Height Box Jump Then take 10-12 minutes to establish a Max Distance Broad Jump –Rest– In teams of two: 200m sprint; tag your partner & after both have run, move on 150 Wall balls, rotating every...Read More
This Saturday, March 31st CFD is participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. Check out the details here WOD for Tuesday 032612 — Click Here For Today’s Schedule Handstand Pushups/Muscle Ups –Rest– For Time: Run 800m 5 Handstand Pushups 2 Muscle Ups Run 400m 10 Handstand Pushups 4 Muscle...Read More
Wilkes Weightlifting will be here Sunday for a full day Olympic Weightlifting Seminar! Spaces still available! Click here for more info WOD for Wednesday 031412 — Click Here For Today’s Schedule Push Press 5-5-5-3-3-3 –Rest– 5 Rounds For Time: 7 Thrusters (115/75) 7 Burpees 7 Deadlifts (115/75) 7 Handstand Pushups Post Push Press Loads and...Read More
