Got To Ask Yourself A Question
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... Read More
Always Time To Make Amends
WOD Strength: 1 Sn Pull + 1 Hng Pwr Sn + Snatch 6 sets as heavy as possible Metcon: “Nancy” 5 Rounds: Run 400m 15... Read More
Observe A Lot By Watching
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... Read More
Sleeping On The Sidewalk
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... Read More
I Coulda Passed
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... Read More
My Density Has Brought Me To You
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... Read More
More Rides Than Greyhound
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:... Read More
Our Little Plan Worked
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... Read More
You Shouldn’t Throw Anyone
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... Read More
Designed To Fill Your Mind
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... Read More