Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend! Beginners on Saturday and Intermediates on Sunday – Register here WOD for Tuesday 071012 – Click Here For Today’s Schedule Rings Practice ball ups, inversions, skin the cats, and levers –Rest– 15-12-9-6-3 Reps For Time: DB Thrusters (40/25) Explosive Pushups Post Workout Time to...Read More

CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Wednesday 061312 — Click Here For Today’s Schedule Rings Take 20 minutes to practice on the rings – inversions, ball ups, skin the cats, levers –Rest– 5 Rounds For Time: 10 Burpee Wall Ball 20 Med Ball Situps Post Workout Time...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 Sunday 042212 — Click Here For Today’s Schedule Ring Practice –Rest– “Michael” 3 Rounds For Time: Run 800m 50 Back Extensions 50 Situps Post Workout Time to Comments For the skill...Read More

The 2012 Strength & Conditioning Games Open starts this week!  You don’t have to be a CF Firebreather to compete.  We will be doing the workouts every week at CFD!  Register here and choose CFD as your home Affiliate and Team The first CF Open WOD will be announced Tonight! We will be doing this...Read More

Thanks to everyone who came out for Amazing “Grace” yesterday! Pics are up on Facebook Did you hear the big news? WOD for Sunday 101611 – Click Here For Today’s Schedule Rings Practice ball ups, inversions, skin the cats, and levers –Rest– ½ “Kelly” 5 Rounds For Time: Run 200m 15 Box Jumps (24/20) 15...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Wednesday 050411 – Click Here For Today’s Schedule Ring Works Work on Dips, Ball Ups, Inversions, and Skin the Cats –Rest– AMRAP in 15 minutes: Run 400m 50 Sledgehammer Swings Post Rounds to  Comments For the skill segment, take the time to...Read More