Deck The Halls
Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength... Read More
Livin It Up In The City
WOD Strength: 2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: 3 rounds for time of: Run 800m 42 KB... Read More
Every Night Has Its Dawn
We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Push Press... Read More
Ain’t Got The Same Soul
Our new 6-week programming cycle began this week. Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Skills:... Read More
Never Knew No Good From Bad
Our Halloween Weightlifting Spectacular is THIS Saturday! One women’s spot remain. Email Dave! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy... Read More
Down Beside That Red Fire Light
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Choose between Rowing (Calories), Double Unders, Kettlebell Swings,... Read More
Don’t Forget My Son
WOD Strength: 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch 6 sets as heavy as possible Metcon: 3 – 3 minute AMRAP 90 seconds rest... Read More
WOD for 100915
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 60% and work up... Read More
That’s My Policy
WOD Strength: Back Squat 5-5-5-3-3-3 Start around 60% and work up to 80% 1RM by the last set Metcon: 16 Minute Running Clock Every 2minutes... Read More