WOD for Friday 080913 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 5 Rounds: 1st position Snatch 2nd position Snatch Full Snatch Rest 1 min between rounds Use 50% of Snatch 1RM Strength:   Back Squat 5 reps @60% 3...Read More

WOD for Friday 080113 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang Pullups 3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll...Read More

WOD for Tuesday 073013 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Jerk Skill Transfer Exercises 1 Round is: 3 reps of each from the back (Push Press, Push Jerk, Split Jerk) 3 reps of each from the front (Push Press, Push Jerk, Split...Read More

TWO Tickets left for our Durham Bulls outing on August 24th! Email [email protected]  WOD for Thursday 072513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang Pullups 3 sets @70%...Read More

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16. Email [email protected] WOD for Sunday 072113 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10...Read More

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! ONLY 5 TICKETS LEFT!  Email [email protected] WOD for Tuesday 071613 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10...Read More

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Tuesday 070213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill:...Read More

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16. Email [email protected] WOD for Sunday 063013 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10...Read More

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email [email protected] WOD for Sunday 062313 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10...Read More

CFD hosts our very first in house Weightlifting Meet on Saturday, June15th! Email [email protected] if you’d like to volunteer (photographer needed)! Friends and family are welcome to come watch! WOD for Friday 060713 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup –...Read More