Tag

overhead squat
 CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Friday 062813 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill:...
Read More
CFD hosts our very first in house Weightlifting THIS Saturday from 8-1! Email [email protected] if you’d like to volunteer (we need a photographer)! Friends and family are welcome to come watch! WOD for Wednesday 0601213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener...
Read More
CFD is sponsoring the Running of the Bulls 8K THIS Saturday, June 1st!  Volunteers needed to help with our water station from 6:30-7:45am at the corner of Geer and Washington St.  Sign up on the whiteboard! WOD for Tuesday 052813 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class...
Read More
WOD for Monday 041513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch Work EMOM for 8 minutes: Full Snatch (35-40% 1RM) Strength: Back Squat 5 reps @50% 5 reps @65% 3 reps @80% 2 reps @90%...
Read More
WOD for Wednesday 032713 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Clean 5 singles @65% 5 singles @70% 5 singles @75% 1RM Skill: Kipping Pullups 5 Rounds: 5...
Read More
There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE!  Click here WOD for Friday 020813 – Click Here For Today’s Schedule Overhead Squat                        2-2-2-2-2 –Rest– AMRAP in 12 minutes: 7 Power Snatch (95/65) 14 Overhead Squats 21 Toes To Bar Post Overhead Squat Loads and Workout Rounds...
Read More
Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Less than 10 spots left!  More info here WOD for Sunday 020313 – Click Here For Today’s Schedule Push Press                         3-3-3-3-3 –Rest– 3 Rounds: Row 500m 15 Overhead Squat (115/75) Rest 2 minutes between rounds Post Push Press Loads and Workout Time...
Read More
Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Friday 111612 – Click Here For Today’s Schedule Deadlift – 90%         1-1-1-1-1                           –Rest– 3 Rounds for Time: Run 200m 10 Overhead Squat (115/75) 5 Chest to Bar Pullups Finisher: Turkish Get Ups 5 each side as heavy as...
Read More
CFD HALLOWEEN PARTY is TOMORROW at 7pm! RSVP here WOD for Thursday 102612 – Click Here For Today’s Schedule Overhead Squat 2-2-2-2-2 Hang Snatch – 75% 8×1 –Rest– For Time: Run 400m 30 KB Snatch – right (52/35) 30 KB Snatch – left Run 400m Post Overhead Squat and Hang Snatch Loads and Workout Time...
Read More
This is the rough design for our new hoodies!  You can reserve yours before FRIDAY on the sign up sheet at the gym.  There are four different styles and many different colors available. WOD for Tuesday 100912 – Click Here For Today’s Schedule Back Squat 10 sets of 2 reps at 75% 1RM –Rest– 21-15-9...
Read More
1 7 8 9 10 11 13