Segment 1: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run Scale to finish in 15 minutes or less Segment 2: 50-40-30-20-10 Unbroken Double Unders :20 rest between efforts If you don’t complete the set unbroken, repeat the entire round Scale to DU attempts if you’re close to having these. If not, scale to lateral bar...Read More
You need help with Pullups. Yes, you! Sunday morning Pullup/Muscle Up session this week at 9am with Dave. Be there or stay anchored to the ground. WOD Strength: Push Jerk warmup with increasing loads (taking the bar from the rack) in sets of 2 or 3 6-6-6 @ 75% 1RM Metcon: 4 minute Tabata...Read More
Free Goal Setting Workshop for all CFDers THIS Saturday at 11am! More info here Click Here For Today’s Schedule Good Mornings [youtube]http://youtu.be/tMEpKX7Rnlw[/youtube]Read More
WOD for Tuesday 072313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: L-Sit Drill: 1 Warmup Round: Hold L-Sit for 40% of max hold Rest 1 minute Then 4 Rounds: Hold L-sit for 60% of max hold Rest...Read More
Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! Spots are filling up! WOD for Monday 012113 – Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– Complete 4 Rounds: 1 Minute Max Reps KB Snatch – right (52/35) 1 Minute Max Reps KB Snatch – left 1 Minute of L-Sit Isometric...Read More
Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Wednesday 022311 – Click Here For Today’s Schedule L-Sits Take 20 minutes to work on L-Sits and L-Sit Progressions Progression video here –Rest– 4 Rounds For Time: Row 500m 3 Rounds of 5 Pullups/10 Pushups/15 Air Squats...Read More
Official Nutrition Guide Rollout TODAY from 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 021911 – Click Here For Today’s Schedule Ring Dips Take 20 minutes to practice Ring Dips and variations Can you get this deep? –Rest– AMRAP in 15 minutes: 15 Chest to Bar Pullups 30 second Ring L-Sit Post Metcon...Read More
Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Wednesday 020211 – Click Here For Today’s Schedule L-Sits Take 20 minutes to work on L-Sits and L-Sit progressions L-Sit progressions video here –Rest– “Death By Power Clean” Perform 1 Power Clean the first minute, 2 the second, 3 the third,...Read More
Durham Indoor Rowing Trials — Saturday, 8:30am – 1pm Need A Reason To Come Watch? — Read This There will be no WODs on Saturday! CROSSFIT TOTAL Saturday, April 3rd, 9am-Noon We’re giving you ONE MONTH FREE when you refer a friend to our Foundations Class beginning March 30th! WOD for Friday 031910 — Click...Read More
