WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nate” AMRAP in 20 minutes: 2 muscle-ups 4 handstand push-ups 8 2-pood kettlebell swingsRead More
CFD is going to the Bulls! Join us on Saturday, June 20th for our annual outing. Get your tickets here WOD Strength: Clean Test 1RM Metcon: AMRAP in 10 minutes: 5 Muscle Ups 10 Power Snatch(135/95)Read More
Our new 7 week programming cycle started Monday! Here’s the template WOD Strength: Clean & Jerk Test 1RM Metcon: For Time: 20 Muscle Ups 30 Push Jerk (135/95) 40 Hang Power Cleans Run 800m Time cap of 20 minutesRead More
WOD Strength: Front Squat warmup with increasing loads without getting fatigued 60% x 5 70% x 3 75% x 2 3-3-3-3-3 @ 85% 1RM Metcon: 100 Double Under Buy-In -immediately into- 2 Rounds for Time 5 Muscle Ups 10 Front Squats (155/105) 15 Handstand Push-Ups 20 Burpees Time cap of 15 minutesRead More
Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Push Jerk 3-3-3-1-1-1 As heavy as possible Metcon: Open 13.1 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-upsRead More
Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Hang Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For time: 15 Muscle Ups Run 800m 12 Muscle Ups Run 400m 9 Muscle Ups Run 200m Time cap in 15 minutesRead More
Nutrition Seminar and Challenge kick off TOMORROW at noon! Just show up to hear Dr. Peters and Coach Lindsay! WOD Skill: EMOM for 6 minutes: 5 2-hand Russian Swings 4 Double KB Clean 3 KB Thruster Use a load you can handle Metcon: Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes...Read More
CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Strength: Hang Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 21-15-9 Muscle ups (1:1 Pullups/Ring Dips) 400m RunRead More
From now through Saturday, November 22nd, we will be collecting cash donations so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to those who need them. ...Read More
We’re hosting TWO Gymnastics Seminars this weekend! Space still available – Click here TOMORROW is the “Helen Meets Grace” WOD during our 9 and 10am classes to support Breast Cancer research! Everyone is welcome to WOD that day, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause. You...Read More
