CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here If you can help with putting up the decorations on Saturday afternoon please email [email protected] WOD for Tuesday 102312 – Click Here For Today’s Schedule Banded Deadlifts – 50% 1RM bar weight + 30% 1RM band tension 12 sets of 2 reps –Rest– 7 Rounds...Read More
Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend! Beginners on Saturday and Intermediates on Sunday – Register here WOD for Wednesday 071112 – Click Here For Today’s Schedule Snatch Grip Deadlift Establish 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Power Clean (60% 1RM) Pullups Finisher: Turkish Situps 3 sets of 8 (each side)...Read More
Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY! Don’t miss out! Click here for more info WOD for Tuesday 070312 — Click Here For Today’s Schedule Hang Snatch 12-15 reps up to 80% 1RM –Rest– 3 Rounds For Time: Run 400m 15 Power Cleans...Read More
The Iron Samurai is coming to CFD this weekend! You shouldn’t miss this! Click here WOD for Wednesday 062712 — Click Here For Today’s Schedule Clean 12-15 reps up to 80% 1RM –Rest– AMRAP in 12 minutes: 6 Ring Dips 6 Power Cleans (155/105) 6 Burpees Sprint100m Post Clean Loads and Workout Time To Comments...Read More
Shoulder Health and Rehab Clinic TOMORROW at Noon with Coach Stew! TODAY is the LAST DAY to SAVE 10% on Bootcamps starting June 27th! WOD for Friday 061711 – Click Here For Today’s Schedule Power Snatch 2 reps on the minute for 10 minutes (20 reps total – use approx 65% 1RM) –Rest– “Lindsay’s Birthday...Read More
Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Wednesday 020211 – Click Here For Today’s Schedule L-Sits Take 20 minutes to work on L-Sits and L-Sit progressions L-Sit progressions video here –Rest– “Death By Power Clean” Perform 1 Power Clean the first minute, 2 the second, 3 the third,...Read More
Partner WOD this morning at 11am! NEW BOOTCAMPS COMING JANUARY 10th! WOD for Saturday 010111 — 11am WOD today — Everyone is welcome! For Time (in teams of two): Run 1200m 50 Power Cleans (135/95 lbs) 100 Pullups 200 Anchored Sit-Ups (your partner will anchor your feet) Run 1200m Post Time to Comments For this workout, only...Read More
NEW Bootcamps beginning September 8th! Register by August 31st and SAVE 10%! WOD for Friday 082010 — – Click Here For Today’s Schedule Skill: Pistols Metcon: AMRAP in 15 Minutes of: 5 Power Cleans (135/95) 10 Pistols – 5 each leg 15 Double Unders Post Number of Rounds Completed to Comments Strength segments this week will...Read More
CROSSFIT TOTAL Saturday, April 3rd, 9am-Noon We’re giving you ONE MONTH FREE when you refer a friend to one of our upcoming Foundations Sessions! WOD for Wednesday 031710 — Click Here For Today’s Schedule Clean Perform 12 reps at 85% 1RM. Rest sufficiently between each rep. –Rest– Complete as many rounds as possible in 3...Read More
