This is the rough design for our new hoodies!  You can reserve yours before October 12th on the sign up sheet at the gym.  There are three different styles and many different colors available. WOD for Thursday 100412 – Click Here For Today’s Schedule Hang Clean – 85% 1RM        2-2-2-2-2                    Clean & Jerk –...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

CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd! 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...Read More

CFD is going to see the Durham Bulls on May 19th!   Last day to get your tickets! Click here WOD for Friday 050412 — Click Here For Today’s Schedule Power Snatch 3-3-3-1-1-1 –Rest– 3 Rounds For Time: 50 KB Swings (52/35) 30 Toes To Bar 15 Handstand Pushups Post Power Snatch Loads and Workout Time...Read More

CFD is going to see the Durham Bulls on May 19th!   Reserve your tickets by TOMORROW! Click here for more info WOD for Thursday 042612 — Click Here For Today’s Schedule 2 Snatch Pulls + 2 Power Snatch (1 set) 2 rounds of 4 sets (70% 1RM) 3 rounds of 4 sets (80% 1RM) –Rest–...Read More

CFD is going to see the Durham Bulls on May 19th!   Reserve your tickets by April 27th! Click here for more info WOD for Friday 042012 — Click Here For Today’s Schedule Power Snatch 5-5-5-3-3-3 –Rest– 4 Rounds For Time: 10 1-arm KB Push Press (each side) 200 Single Unders (or two minutes) Post Power...Read More

On Saturday, March 31st CFD is participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young.  Check out the details here WOD for Friday 032312 — Click Here For Today’s Schedule Snatch 5-5-5-3-3-3 –Rest– 3 Rounds For Time: 15 Power Snatch (115/75) 50 Jumping Chest to Bar Pullups Post Snatch Loads and...Read More

Nutrition Q&A TOMORROW with Dr. Peters Click here for more info WOD for Friday 030912 — Click Here For Today’s Schedule Power Snatch 3-3-3-1-1-1 –Rest– Complete 5 Rounds: 3 Snatch Pulls 3 Power Snatch 3 Snatch Push Press Rest 2 minutes between sets Post Power Snatch Loads and Workout Rounds to Comments For the strength...Read More

CF Open Workout 12.2 TODAY from 9-11am!  All CFD athletes are welcome…you don’t have to be registered for the Open to do today’s workout! WOD for Saturday 030312 — Click Here For Today’s Schedule CF Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75/45 pound...Read More

The 2012 Strength & Conditioning Games Open starts this week!  You don’t have to be a CF Firebreather to compete.  We will be doing the workouts every week at CFD!  Register here and choose CFD as your home Affiliate and Team The first CF Open WOD IS 7 MIN AMRAP: BURPEES! We will be doing...Read More