FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT! Register here WOD for Saturday 102012 – Click Here For Today’s Schedule In teams of two, complete the following for time: 50 KB Swings (52/35) 10 Double Unders 40 KB Swings 20 Double Unders 30 KB Swings 30 Double Unders 20 KB Swings 40...Read More
FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT! Register here WOD for Wednesday 101712 – Click Here For Today’s Schedule Back Squat – 80% 3-3-3-3-3 –Rest– 5 Rounds For Time: 20 OH Walking Lunges (45/35) 30 KB Swings (52/35) Post Back Squat Loads and Workout Time to Comments For the strength segment,...Read More
FREE Nutrition Q&A – TODAY at noon! Register here WOD for Saturday 101312 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minutes –Rest– For Time: Run 400m 100 Russian KB Swings (52/35) Run 400m Post Front Squat Loads and Workout Rounds to Comments For the strength segment,...Read More
FREE Gymnastics Seminar TODAY @ Noon for all CFD Athletes Register here WOD for Saturday 092812 – Click Here For Today’s Schedule For Time: 100 Double Unders 75 KB Swings (52/35) 50 Pushups (hand release) 100 Air Squats 75 Situps 50 Pullups Post Workout Time to Comments COMMUNITY WORKOUT today at 11am! OPEN GYM today...Read More
FREE Gymnastics Seminar TOMORROW @ Noon for all CFD Athletes Register here WOD for Friday 092812 – Click Here For Today’s Schedule Clean Establish 1RM –Rest– 4 Rounds For Time: 10 KB High Pulls (52/35) – each arm 20 American KB swings Run 200m Post Clean Loads and Workout Rounds to Comments For the Clean,...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
Check out this great Saturday morning running AND Yoga event from our friends at Lululemon – Click here WOD for Saturday 092212 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 12 minutes –Rest– Metcon: 4 Rounds: Run 200m 21 KB Swings (52/35) 12 Push Press (115/75) Rest 2...Read More
FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Monday 091712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 10 minutes –Rest– 10 Rounds For Time: 10 Russian KB Swings (pick weight) 5 Box Jumps (24/20) Run 100m Post Workout Time to Comments...Read More
We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Wednesday 090512 – Click Here For Today’s Schedule Clean Establish 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Front Squat (115/75) KB Swings (52/35) Post Clean Loads and Workout Time to Comments For the Clean, take 20-25...Read More
Need help with your gymnastics? Join Coach Allison for a FREE Seminar TODAY (12-2)! Open to all CFD athletes! Register here WOD for Saturday 090112 – Click Here For Today’s Schedule Back Squat (75% 1RM) 10 sets of 2 reps –Rest– 9 Rounds For Time: 5 KB Thrusters (50/30) 5 Chinups 5 Burpees Finisher: Banded...Read More
