Bulls Game tonight! BBQ starts at 5:30! If you didn’t pick up your tickets, they’ll be at Will Call for you! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DT” 5 rounds for time of: 155-lb. deadlifts, 12 reps 155-lb. hang power cleans, 9 reps 155-lb....Read More
CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th! Only a few spots left! Details here WOD for Saturday 051813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10...Read More
WOD for Sunday 041413 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: 3 Rounds For Time: 30 Hang...Read More
Goal Setting and Programming Workshop Saturday, February 16th. RSVP here WOD for Thursday 020713 – Click Here For Today’s Schedule Superman To Hollow Rocks 30 Reps – 1 full rotation counts as 1 rep –Rest– For Time: 6 Hang Power Cleans (165/105) 20 Double Unders 5 Hang Power Cleans 20 Double Unders 4 Hang...Read More
WOD for Sunday 110412 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minutes –Rest– “DT” 5 Rounds For Time: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks Post Team Workout Time to Comments For the skill segment, determine your appropriate scaling option for HSPUs. Perform 5...Read More
[youtube]http://www.youtube.com/watch?v=ycmq5uxZQn4[/youtube] Strength & Conditioning For Hope Workout This Saturday 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 Friday 060812 — Click Here For Today’s Schedule Sumo Deadlift Establish 1RM –Rest– On the minute for 10 minutes: 2 Hang...Read More
CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Tuesday 050812 — Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Post Deadlift Loads and Workout Time to Comments For...Read More
Fifth Ape Seminar is TODAY! Spots still open! [youtube]http://www.youtube.com/watch?v=4moONJvlAuw&feature=player_embedded[/youtube] WOD for Saturday 020511 – Click Here For Today’s Schedule Chin Ups 50 Strict Reps Don’t do these please – here –Rest– For Time: 50 Box Jumps (20″) 50 KB Swings (52/35) 50 Situps 50 DB Hang Power Cleans (40/25) Run 800m 50 Back Extensions Post Metcon Time...Read More
