Open Gym this morning from 7:30 – 11am WODs today are at 11:30am and 5pm and 6pm! Join us for a special Mobility WOD at 11am! WOD for Wednesday 122612 For Time: 50 Calorie Row 20 Burpee Box Jump 30 Pullups 40 KB Snatch – 20 right/20 left (52/35) 50 KB Swings (70/52) 40 Situps...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 Tuesday 103012 – Click Here For Today’s Schedule Clean Pulls – 100%                      2-2-2-2-2          Clean – 80%                         10×1 –Rest– 4 Rounds For Time: 10 right arm KB Snatch (52/35) 10 left arm KB Snatch 50 Double Unders Post Clean Loads and Workout Time to Comments For the strength segment, first perform 5 sets of...Read More

CFD HALLOWEEN PARTY is TOMORROW at 7pm! RSVP here WOD for Thursday 102612 – Click Here For Today’s Schedule Overhead Squat 2-2-2-2-2 Hang Snatch – 75% 8×1 –Rest– For Time: Run 400m 30 KB Snatch – right (52/35) 30 KB Snatch – left Run 400m Post Overhead Squat and Hang Snatch Loads and Workout Time...Read More

Join us TODAY at 10am, 11am, and 12pm for our 2nd Annual Xander Tribute Workout benefiting The Animal Protection Society of Durham! If you can’t attend but would like to donate you can do so here. “A dog is the only thing on earth that loves you more than he loves himself.” —Josh Billings WOD...Read More

FREE Gymnastics Seminar This Saturday for all CFD Athletes Register here WOD for Wednesday 092612 – Click Here For Today’s Schedule Banded Deadlifts 12 sets of 2 –Rest– AMRAP in 10 minutes: 5 One Arm KB Snatch -right (52/35) 5 One Arm KB Snatch – left 10 Pullups Finisher: Banded KB Swings 100 reps Post Deadlift...Read More

Need help with your gymnastics?  Join Coach Allison for one of our upcoming seminars! FREE for all CFD athletes!  Register here WOD for Sunday 082612 – Click Here For Today’s Schedule Bench Press (50%) 9 sets of 3 reps Pullups 3 sets of 8 reps –Rest– 4 Rounds For Time: Row 250m 5 Right arm...Read More

Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend! Beginners on Saturday and Intermediates on Sunday -Register here WOD for Monday 070912 – Click Here For Today’s Schedule Hang Clean 12-15 reps up to 80% 1RM –Rest– Complete 5 Rounds: 10 KB Snatch – right (52/35) Walk 50m w/KB in overhead position –...Read More

Come out for our special tribute WOD to all our CFD Dads today at 10 and 11am! WOD for Sunday 061712 — Click Here For Today’s Schedule “Daddy” 3 Rounds For Time: 20 Deadlifts (225/155) 50 Air Squat 50 Double Unders 20 Double KB Snatch (video) 200m Yoke Walk  Post Workout Time To Comments Today’s...Read More

CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Sunday 061012 — Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 5 Rounds For Time: 5 Muscle Ups 10 KB Snatch (52/35) – 5 each arm Post Workout Time To Comments For the skill segment, perform 50...Read More