Heavy Thoughts Tonight
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: 1 Halting Clean Deadlift + 1 Hang Power Clean... Read More
WOD for 101115
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: With a Partner: 800m Run (Together) 10 rounds: 155... Read More
They Gotta Front
Our 6 week strength programming cycle begins today. You can check it out here WOD Strength: 1 Clean Pull + 1 Hng Pwr Clean +... Read More
Every Step I Take Reminds Me
Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Back Squat 3-3-3-1-1-1 First set around 80% and work up... Read More
Took My Whole Paycheck
WOD Skills: Kipping pullups and muscle ups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible Metcon: AMRAP in 10 minutes: 10 sumo deadlift... Read More
I Coulda Cheated
Strength & Conditioning Total is TOMORROW! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skills: tumbling or agility drills Strength: Clean Pull/Hang... Read More
7 Year Itch
WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP... Read More
Losers Are To The Left
Join us Sunday morning at 9am for an Olympic Weightlifting Meet Q&A! Want to learn how a Meet works? This is your chance. Everyone welcome!... Read More
Moves That Defy The Law of Gravity
Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skill: Clean Drills Strength: Hang Power Clean 1-1-1-1-1 @ 80% 1RM Metcon: 15-12-9-6-3 Power Cleans... Read More
At Least I Got Paid
WOD Strength: Hang Power Clean 2-2-2-2 @ 80% 1RM Sets should be done unbroken, ie don’t lower the bar to the floor between reps *Bonus*... Read More