WOD “Air Force WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Do 4 burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all...Read More

CFD Hoodie Order is going in Friday afternoon! You can reserve yours at the gym or email [email protected]! Click Here For Today’s Schedule Front Squat tips (nsfw) [youtube]http://www.youtube.com/watch?v=9RNh3GWf9u0[/youtube]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