Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar NEXT SATURDAY! Don’t miss out!  Click here for more info   WOD for Friday 062912 — Click Here For Today’s Schedule Strength: Press (65%) 9×3 (3 grips) Pullups 3 sets of 8 –Rest– Death by Chin Up with a...Read More

The Iron Samurai is coming to CFD on June 30th!  You shouldn’t miss this! Click here WOD for Tuesday 061912 — Click Here For Today’s Schedule Muscle Ups 2-3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: 12 KB Swings (70/52) 8 Pullups Sand Bag Shuttle Run (10/15/20m) *For shuttle, sprint...Read More

CFD Field Day TOMORROW, 11am-2pm! More info and RSVP here! WOD for Friday 061512 — Click Here For Today’s Schedule Clean 12-15 reps at 80% 1RM –Rest– AMRAP in 15 minutes: Run 400m 10 Pullups 15 Pushups 20 Plate Squats (25/15) Post Clean Loads and Workout Rounds To Comments For the Clean, work up to...Read More

CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Thursday 061412 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Pullups 3 sets of 8 reps –Rest– AMRAP in 8 minutes: 1 KB Swing 1...Read More

CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Wednesday 060612 — Click Here For Today’s Schedule Hang Clean 12-15 reps working up to 80% 1RM –Rest– 5 Rounds For Time: 6 Deadlifts (80% 1RM) 6 Chest To Bar Pullups Run 200m Post Hang Clean Loads and Workout Time to...Read More

CFD Field Day Next Saturday, 11am-2pm! More info and RSVP here! WOD for Saturday 060212 — Click Here For Today’s Schedule Muscle Ups 1-2 Reps on the minute for 12 minutes –Rest– 8 Rounds For Time: 10 Jumping Lunges (5 per leg) 15 Sandbag Shoulder to Squats (video) Post Workout Time to Comments For the...Read More

Everyone is welcome to today’s “21 Gun Salute” Tribute Workout at 9 and 10am. No other classes or Bootcamps will be held today. WOD for Monday 052812 “21 Gun Salute” For Time: Partner #1: 21 Pullups 21 Burpee Box Jumps (20”) 21 Firemans Carry Back Squat  21 Burpee Box Jumps 21 Pullups Partner #2 executes...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

Strength & Conditioning For Hope Workout  Saturday, June 9th from 9-11am!  Everyone is welcome to participate.  You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Wednesday 052312 — Click Here For Today’s Schedule Hang Clean 12-15 singles from a hang position to a full squat –Rest–...Read More

CFD is going to watch the Carolina Phoenix!  Come watch Murphie smash people!  Info here. WOD for Thursday 051712 — Click Here For Today’s Schedule Muscle Ups 15 minutes of practice Use your time wisely – if you have MUs set the clock and perform 1,2, or 3 (or more) reps on the minute for...Read More