WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 2 AMRAP 20: 40 Calorie Row, 40 Medball Jumping Squats (20/14) 40 Calorie Row, 40 Medball Jumping Lunges 40 Calorie Row, 40 Medball SitupsRead 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 is going to see the Durham Bulls on May 19th!   Hope you can join us. Click here for more info WOD for Saturday 040712 — Click Here For Today’s Schedule 1 Arm DB/KB Press 3-3-3-3-3 –Rest– “Cindy 1.5” In teams of two, alternating rounds, AMRAP in 15 minutes: 4 Chest to Bar Pullups 8...Read More

Come work off your Halloween candy today! WOD for Tuesday 110111 – Click Here For Today’s Schedule Handstands and Handstand Pushups Take 20 minutes to practice Handstands against the wall and HSPUs if you’re able –Rest– For Time: Run 400m 5 Rounds:  15 Jumping Squats/10 Pushups Run 400m Post Workout Time to Comments For the...Read More

Need a gift for Dad for Father’s Day?  Click here! Refer a friend to one of June 22nd Foundations Class and we’ll give you ONE MONTH FREE! WOD for Thursday 061010 – Click Here For Today’s Schedule  Deadlift Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM Work Sets:  2 sets of 3 Reps @ 75%...Read More