We are hosting a huge Olympic Weightlifting Meet on Saturday. Regular WODs will be held in the park, Rowing will be held outside, and there is no Oly Class. Meet runs 9a-5p – Come watch CFDers Katy, JB, Maggie, Matt, Joe, and Emily compete! WOD Skills: Muscle Ups EMOM 10 minutes Max reps Then, Tabata...Read More
Great job by everyone on 16.2 so far! Be sure to get your scores in by Monday at 8pm! Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, Complete AMRAP 7: 50 Back Squats, 155/105 Rest in remaining time AMRAP 7: 50 Push Press 135/95...Read More
Join us TOMORROW afternoon for flag football at 1pm and TOMORROW night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 15-12-9 Power Cleans (185/120) Handstand PushupsRead More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on a major lift. Metcon: “Nukes” In 8 minutes (No rest between rounds) 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile...Read More
Friends and family are welcome for all workouts over the Thanksgiving Weekend for just $10! WOD Strength: Jerk 3-3-3-1-1-1 Metcon: 21-15-9 – Toes 2 Bar Power Clean and Jerk (135/95) Box Jumps (30/24)Read More
We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Hang Clean 3-3-3-1-1-1 Metcon: 7 rounds for time of: 7 Power cleans (95/65) 7 thrusters 7 bar-facing burpeesRead More
We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: Bear Complex 5 rounds, each round is 7 circuits UNBROKEN, rest as needed between rounds: Power...Read More
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 10,9,8,7,6,5,4,3,2,1 Deadlift Power Clean Front Squat (155/105)Read More
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: 1 Halting Clean Deadlift + 1 Hang Power Clean 6 sets as heavy as possible Metcon: Run 400m Then, 21-15-9 Power cleans (155/105) Burpees Then, Run 400mRead More
