We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Skills: Muscle Ups AMRAP in 10 minutes Then, Tabata Toes to Bar, 4 minutes 5-5-5-3-3-3 Metcon: 3 Rounds: 10 Ring Dips 10 Front Squats (165/115) 10 Burpees Time cap of 12 minutesRead More
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: Muscle Ups Max reps EMOM for 10 minutes Then, Tabata Pushups 4 minutes Metcon: 1 minute of Box Jumps (30/24) 1 minute of KB Swings (70/52) 2 minutes of Box Jumps...Read More
WOD Strength: 2 Clean + 1 Split Jerk 6 sets as heavy as you can by the last one Metcon: 5 2-minute rounds of: 3 Muscle Ups Shuttle sprint (3 times down and back the pullup rig) Max reps Goblet Squat (70/52) Rest 1 minute between roundsRead More
CFD is going to the NC State Fair TONIGHT! Check it out! WOD Strength: 2 Snatch Balance + 2 Overhead Squat 6 sets as heavy as possible Metcon: AMRAP in 12 minutes: 5 Muscle Ups 10 Clean & Jerk (155/105)Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle Ups 22 yard Farmer’s Carry (50lb each hand) U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team,...Read More
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 12-9-6 reps: Muscle Ups (scale to 2:1 Strict Pullups) Deadlifts (275/185) Time cap of 10 minutesRead More
Join us for Thirsty Thursday TONIGHT at Motorco, 7:30pm! Nothing formal…just some casual time away from the WOD with you CFD friends! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: On the 2 Minute for 20 Minutes 2 Muscle Ups 5 Power Cleans (185/135)Read More
Join us tonight for some post-WOD drinks at Motorco starting around 7:30! WOD Strength: Hang Power Snatch 1-1-1 @ 90% 1RM Metcon: 3 Rounds 7 Muscle Ups (sub 14 pullups) 7 squat clean and jerks (205/155) Time cap of 12 minutesRead More
Last chance to get tickets for the Bulls Game on June 20th! Reserve them today here! WOD Strength: Clean 1-1-1 @ 95% 1RM Metcon: For Time: 100 KB Swings (52/35) 50 Lateral Burpee Over the Bar 30 Squat Clean Thrusters (135/95) 10 Muscle Ups Time cap of 20 minutesRead More
