We’re hosting the 4th Annual Carolina Fitness Challenge next Saturday! We need volunteers!  If you’re able to help, please sign up for a time slot on the WOD Board at the gym.  Volunteers get free admission and free lunch! WOD for Saturday 010513 – Click Here For Today’s Schedule “Olympic Total” Snatch 1RM Clean and...Read More

Please stop in this week to pick up your CFD branded holiday gift! WOD for Wednesday 121912 –Click Here For Today’s Schedule Jerk – 80% 1RM              3-3-3-3-3 –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Handstand Pushups Chest To Bar Pullups Post Jerk Loads and Workout Time to Comments For the strength segment, after warming up perform...Read More

Registration for the 2013 Reebok Strength & Conditioning Games starts January 30th!  We will be hosting the Open WODs every Saturday when they begin! WOD for Wednesday 121212 – Click Here For Today’s Schedule Deadlift – 80% 1RM                   3-3-3-3-3        –Rest– AMRAP in 12 minutes: 3 Clean and Jerks (65% 1RM) 9 Toes to...Read More

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Tuesday 112712 – Click Here For Today’s Schedule Bench Press – 60% bar weight + 20% band tension                  9 sets of 3 reps at 3 grip widths –Rest– 10 Rounds For Time: 3 Ground to Overhead (185/135) 10...Read More

Check out awesome Black Friday weekend shopping from our friends at Muscle Driver USA and Rogue Fitness! WOD for Saturday 112412 – Click Here For Today’s Schedule Jerk – 90% 1RM               1-1-1-1-1    –Rest– For Time: 7 Power Clean and Jerks (155/105) 5 Handstand Pushups 6 Power Clean and Jerks 10 Handstand Pushups 5 Power...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Monday 111912 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– 5 Rounds For Time: 5 Shoulder to Overhead (80% 1RM) 10 Pullups Finisher: Band Pull Aparts 100 Reps Post Push Press Loads and Workout Time to Comments...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Thursday 111512 – Click Here For Today’s Schedule Hang Clean – 85%         2-2-2-2-2                     Clean & Jerk – 85%  10×1           –Rest– AMRAP in 10 minutes: KB Snatch (52/35) Post Clean Loads and Workout Reps to Comments For the strength segment, first...Read More

WOD for Thursday 110812 – Click Here For Today’s Schedule Deadlift – 85% 1RM 2-2-2-2-2 Metcon: 4 Rounds For Time: 5 Any Way Overhead (185/135) 5 Deadhang Pullups 10 Toes To Bar Post Deadlift Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of 2 rep Deadlifts at...Read More

WOD for Wednesday 110712 – Click Here For Today’s Schedule Jerk – 80% 1RM 3-3-3-3-3 Metcon: 5 Rounds For Time: 20 Barbell Jumping Squats (45/35) 15 Kettlebell Swings (52/35) 10 Burpees Post Jerk Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets of 3 rep Jerks of any...Read More

CFD HALLOWEEN PARTY is TONIGHT at 7pm! RSVP here Wanna help with decorations?  Be here at noon for about an hour! WOD for Saturday 102712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– “Grace” For Time: 30 Clean and Jerks (135/95) Post Workout Time to Comments...Read More