FREE Nutrition Q&A – Saturday, October 13th at noon Register here WOD for Tuesday 100212 – Click Here For Today’s Schedule Snatch Pulls – 100% 1RM 2-2-2-2-2 Snatch – 80% 1RM 10×1 –Rest– Every minute on the minute for 8 minutes: 3 Hang Power Cleans (70% 1RM) Finisher: Banded Good Mornings 100 Reps...Read More
FREE Gymnastics Seminar This Saturday for all CFD Athletes Register here WOD for Monday 092312 – Click Here For Today’s Schedule Floor Press Establish 1RM –Rest– For Time: 9 Hang Power Cleans (185/115) 15 Toes To Bar 6 Hang Power Cleans 15 Toes To Bar 3 Hang Power Cleans 15 Toes To Bar Finisher: Band...Read More
FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Tuesday 091812 – Click Here For Today’s Schedule Back Squat 12 sets of 2 reps @65% –Rest– For Time: 9 Hang Power Cleans (185/105) 10 Ball Slams (30/20) 6 Hang Power Cleans 15 Ball Slams 3 Hang Power Cleans 20...Read More
We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Friday 090712 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– On the minute for 12 Minutes: 5 Deadlifts 2 Hang Power Clean (75% 1RM) 1 Jerk Post Workout Time to...Read More
Our next Nutrition Q&A with Dr. Peters TODAY from 12-2pm! It’s FREE for all CFD athletes! Register here WOD for Saturday 082512 – Click Here For Today’s Schedule Playing on the Rings Ball Ups, Inversions, Skin the Cats –Rest– Every 5 minutes for 15 minutes, complete the following: 3 Hang Power Clean (65% 1RM) 25...Read More
The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Saturday 062312 — Click Here For Today’s Schedule Clean Establish 1RM –Rest– On the minute for 15 minutes: 3 Hang Power Cleans (50% Clean 1RM) 3 Front Squats 3 Push Jerk Post Clean Loads and Workout Load...Read More
CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd! 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...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
Drew’s Going to Regionals! WODs today at 9 and 10am with heats starting every 15 minutes as needed. Fundraiser begins at 11am! WOD for Saturday 042112 — Click Here For Today’s Schedule Hang Clean Practice –Rest– Regional WOD #2 For Time: Row 2000m 50 Pistols 30 Hang Cleans/Hang Power Cleans (255/135) Post Workout Time to...Read More
This Saturday, March 31st we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. Check out the details and register here WOD for Wednesday 032712 — Click Here For Today’s Schedule Push Press 3-3-3-1-1-1 –Rest– 3 Rounds For Time: 10 Hang Power Cleans (135/95) 50 Double Unders Post Push Press...Read More