CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: 2 Snatch Balance w/no feet + 2 Overhead Squat 6 sets as heavy as possible with good technique and no misses Metcon: 100 Double Unders 25 DB Manmakers (30/20) (Row, Row, Push-Up, Thruster) 100 Double UndersRead More

WOD Strength: 1 Sn Pull + 1 Hng Pwr Sn + Snatch 6 sets as heavy as possible Metcon: “Nancy” 5 Rounds: Run 400m 15 OHS (95/65)Read More

WOD Strength: 2 Snatch Balance + 2 Overhead Squats 6 sets as heavy as possible Metcon: 10-9-8-7-6-5-4-3-2-1 Pushups 1-2-3-4-5-6-7-8-9-10 Slam Ball (40/30) Every 2 Minutes do a down and back suicide (length of the rig) Time cap of 14 minutesRead More

WOD Strength: Snatch 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds for time: Row 500m 10 Overhead Squat (135/95)Read More

Great job to everyone who took on the Strength & Conditioning Total yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Becca” 21-15-9 OHS (95/65) Burpee Box Jumps (24/20)Read More

Come cheer on your fellow CFDers TOMORROW  from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Rope Climbs Strength: Overhead Squats 2-2-2-2 @ 95% 1RM Metcon: For Time: 30 Back Squat (200/145) Run 1 Mile 15 Back Squat (approx 65%) Time cap of 20 minutesRead More

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skill: Kipping Drills Shoulder mobility Strength: Overhead Squat 6-6-6-6 @ 75% 1RM Metcon: 3 Rounds: Run 400m 21 DB Power Snatch (40/25) Time cap of 12 minutesRead More

WOD Strength: Overhead Squat Test 1RM Metcon: For time: 100 pullups 3 minute rest 100 pushups Time cap of 20 minutes If these numbers seem unrealistic to you, choose a set number of each and hit it.  Or cap each at a certain time point.Read More

Our new programming cycle begins this week.  Here’s the template WOD Strength: Overhead Squat 3-3-3-3-3 as heavy as possible Metcon: AMRAP in 12 minutes: 10 DB snatch (40/30) 20 box jumps (24/20)Read More

Regular schedule this weekend.  Monday WODs at 9am and 10am only for all athletes! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nancy” 5 Rounds Run 400m 15 x OHS (95/65)Read More