Should Auld Acquaintance Be Forgot
WOD Skills: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: For time: 50 Double Unders 15 Overhead... Read More
Night Wind To The Little Lamb
Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: In Teams of 2 2 Rounds: 40 Overhead Squats... Read More
Ain’t Gonna Make It With Anyone Anyhow
Our new 9-week programming cycle started this week! Check it out here WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible for the day Metcon:... Read More
Love To Eat Turkey
We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! Strength: Jerk 5-5-5-3-3-3 Metcon:... Read More
Just Take Those Old Records Off The Shelf
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 Strength:... Read More
Every Blue Eyed Floozy
Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs take place TOMORROW! WOD Strength: Hang Clean 3-3-3-1-1-1 Metcon: 21-18-15-12-9-6-3 reps: Ring dips Overhead Squats (115/80)
Totally Geek To Totally Sheik
Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: KB Overhead Squats and hip openers Strength: Overhead Squat 10-10-10-10... Read More
Good Friends We Have
Our new 7 week programming cycle starts today! Here’s the template WOD: Strength: Overhead Squat 3-3-3-3 as heavy as possible once you are thoroughly warmed... Read More
Rhymes Make Me Wealthy
The Pullup Challenge is coming in less than two weeks! Did you register yet? Divisions for everyone and BBQ to follow! WOD Strength: Back Squat... Read More