The Iron Samurai is coming to CFD on June 30th! You shouldn’t miss this! Click here WOD for Sunday 062412 — Click Here For Today’s Schedule Deficit Deadlift Establish 1RM –Rest– 5 Rounds For Time: 15 Overhead Squats (95/65) Row 250m Finisher: 2-Hand DB Situps 3 sets of 8-10 Post Deadlift Loads and Workout Time...Read More
CFD Field Day TODAY from 11am-2pm! Volleyball, badminton, kickball, frisbee! Bring the family, a picnic lunch, and come have fun! WOD for Saturday 061612 — Click Here For Today’s Schedule Overhead Squats Establish 1RM –Rest– 2 Rounds For Time: 15 Back Squat (225/155) 50 Double Unders Row 500m Finisher: Turkish Situps 3 sets of 8...Read More
CFD is a sponsor of the 2012 Running of the Bulls 8K this Saturday! We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners. Can you help? Email [email protected] for...Read More
CF Durham is going to see the Durham Bulls on May 19th! Click here for more info and to get your tickets! WOD for Monday 031912 — Click Here For Today’s Schedule Overhead Squat 5-5-5-3-3-3 –Rest– 2 Rounds For Time: 50 DB Push Press (40/25) 15 Box Jumps (30/24) Immediately perform 5 Burpees every time...Read More
Nutrition Q&A Saturday with Dr. Peters Click here for more info WOD for Thursday 030812 — Click Here For Today’s Schedule Play on the Rings Work on ball ups, inversions, skin the cats, and levers –Rest– AMRAP in 15 minutes: Run 200m 3 Muscle Ups 6 Overhead Squats (115/75) 9 Pushups Post Pullups Loads and...Read More
The 2nd Annual Valentine’s Day Couples Throwdown returns Saturday! Time is running out to sign up! More info WOD for Monday 020612 — Click Here For Today’s Schedule Overhead Squat 3-3-3-1-1-1 –Rest– For Time: 40 Back Squat (1x bodyweight) Run 800m Post Overhead Squat Loads and Workout Time to Comments For the strength segment, add...Read More
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info WOD for Thursday 020212 — Click Here For Today’s Schedule Muscle Ups Take 20 minutes to practice Muscle Ups, transitions, or linking MUs together. –Rest– 4 Rounds For Time: 10 Overhead Squats (135/95) 50 Double...Read More
The 2012 Look Better Naked Challenge is one week in! Last chance to sign up! WOD for Monday 012312 — Click Here For Today’s Schedule Overhead Squats 5-5-5-3-3-3 –Rest– For Time: 50 shoulders to overhead (135/95) The bar starts on the ground. Anytime you put the bar down, do 6 Pullups Post Overhead Squat Loads...Read More
We have about 5 WOD for Warriors t-shirts left for $20 cash! WOD for Sunday 111311 – Click Here For Today’s Schedule In Teams of 3 For Time: Row 1500m 150 Double Unders 100 Kettlebell Swings – American (52/35) 150 Double Unders 100 Overhead Squats (95/65) 150 Double Unders 100 Burpees (jump to a height...Read More
BIG HALLOWEEN PARTY SATURDAY NIGHT! RSVP here WOD for Wednesday 102611 – Click Here For Today’s Schedule Snatch 1st Position – 1-1-1-1 2nd Position (below knee) – 1-1-1 Full – 1-1-1 –Rest– 3 Rounds For Time: 10 Overhead Squats (135/95) 50 Double Unders Post Snatch Loads and Workout Time to Comments For the strength segment,...Read More