We’ll be taking on CF Open WOD 13.3 this morning from 9-11! We will make sure all heats have enough space for all athletes who need to be able to do their Muscle Ups! WOD for Saturday 032313 –  Click Here For Today’s Schedule CF Open WOD 13.3 Complete as many rounds and reps as...Read More

There is NO ENDURANCE WORKOUT tonight!  Sorry for the inconvenience! Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Friday 022213 –  Click Here For Today’s Schedule Muscle Ups Complete 30 reps 15 time limit –Rest– AMRAP in 12 minutes: 7 Power Snatch (95/65) 7 Bar Facing Burpees 7...Read More

There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE!  Click here WOD for Saturday 020913 – Click Here For Today’s Schedule Muscle Ups                        3 reps on the minute for 12 minutes –Rest– “Cindy” AMRAP 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Workout Rounds to...Read More

WODs today at 10 and 11am We wish everyone a safe and happy New Year! WOD for Tuesday 010113 AMRAP in 20:13 of: 1 100m Run 1 Muscle Up 20 Pushups 13 Pullups Post Rounds Completed to Comments For our last workout of 2012, we take on Strength & Conditioning Benchmark WOD, “Nancy”.  OHS is...Read More

We’re hosting the 4th Annual Carolina Fitness Challenge on Saturday, January 12th! We need volunteers!  If you’re able to help, please sign up for a time slot on the WOD Board at the gym. WOD for Saturday 122912 – Click Here For Today’s Schedule For Time: 7 Power Cleans (65% of 1RM) 1 Muscle Up...Read More

WOD for Tuesday 121812 –Click Here For Today’s Schedule Front Squat 10 sets of 2 reps at 75% 1RM –Rest– For Time: 30 Overhead Squat (95/65) 7 Muscle Ups 20 Overhead Squat 5 Muscle Ups Post Front Squat Loads and Workout Time to Comments For the Front Squat, after warming up set the bar to...Read More

Join us for our Annual Holiday Party TONIGHT! Details and RSVP here WOD for Saturday 120812 – Click Here For Today’s Schedule Muscle Ups                        Practice, then 3 reps on the minute for 10 minutes –Rest– Death by Power Clean and Burpees Start a running clock. Do 1 power clean (135/95) & 2 Burpees. Then...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Tuesday 112012 – Click Here For Today’s Schedule Back Squat 10 sets of 2 reps at 75% 1RM –Rest– 9-7-5 Reps For Time: Muscle Ups Clean (185/135) Finisher: Banded Good Mornings 100 Reps Post Back Squat Loads and Workout Time...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Sunday 111812 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: Run 200m 8 Back Squats (185/115) 12 Pullups 24 Double Unders Rest one minute between rounds Post...Read More

CFD HALLOWEEN PARTY is TONIGHT at 7pm! RSVP here Wanna help with decorations?  Be here at noon for about an hour! WOD for Saturday 102712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– “Grace” For Time: 30 Clean and Jerks (135/95) Post Workout Time to Comments...Read More