WOD for 070216
Segment 1: EMOM in 10 minutes: 1 Squat Clean and Split Jerk Same weight across, increasing weight each round, or work up to 1RM Segment... Read More
WOD for 062916
Segment 1: With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% Segment 2: At the 10:00 EMOMx6: 3 Squat Clean... Read More
WOD for 062516
Segment 1: EMOM 5 minutes: 2 Power Cleans + 1 Split Jerk Segment 2: 6-5-4-3-2-1: Muscle ups Front Squats from the ground (205/145) Segment 3:... Read More
WOD for 062316
Segment 1: Push Press Establish 1RM Segment 2: For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Pullups
WOD for 062016
Segment 1: EMOM 10 minutes: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate... Read More
WOD for 061716
Segment 1: 3 Rounds: 3 Jerk (185/135) 4 Front Squat 5 Cleans 30 Pullups 40 Pushups 50 Abmat Situps Scale as needed to finish under... Read More
WOD for 061116
Segment 1: EMOM 10 minutes: 1 Clean and Jerk Your choice to do each round across, climbing,or build to 1RM Segment 2: Front Squats 3-3-3 same... Read More
WOD for 060516
Shout out to all the CFDers who competed in events all around the Triangle yesterday! WOD Strength: Take 20 minutes to make up a strength... Read More
WOD for 060116
WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95)... Read More
Memorial Day Murph 2016
Today we honor those who have fallen in defense of our Nation and our freedoms. Please consider a donation to the Michael P. Murphy Foundation... Read More