Intramurals Bonus Event is Saturday from 9am-12pm! DODGEBALL!!! WOD Strength: Push Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 5 Muscle Ups (bar or ring) 10 Power Snatch (135/95) 25 Box Jumps (24/20)Read More
Valentine’s Day Partner Challenge is Saturday from 9-11am! WOD Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: For time: 9 Muscle Ups 21 push jerks (115/75) 7 Muscle Ups 15 push jerks 5 Muscle Ups 9 push jerksRead More
Get ready for CFD Intramurals! Announcement coming soon! WOD Strength: 2 Hang Clean + 1 Front Squat 6 sets As heavy as possible Metcon: For time: 15 Push Jerk (185/135) – taken from the ground 50 Double Unders 12 Push Jerk Double Unders 9 Push Jerk 50 Double UndersRead More
Our new 9-week programming cycle started this week! Check it out here WOD Strength: Split Jerk 3-3-3-1-1-1 As heavy as possible Metcon: 4 Rounds: Run 400m 25 Burpees 15 Push Jerk (135/95)Read More
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: With a Partner: 800m Run (Together) 10 rounds: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps 800m Run (Together)Read More
Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Push Jerk 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 Rounds 30 Push Balls (20/14) 30 Situps 30 Double Unders Time cap of 12 minutesRead More
Our September Thirsty Thursday takes place TONIGHT, 7:30pm, at Fullsteam! Check it out! WOD Strength: Push Jerk 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: For Time: 50 Strict Press (135/95) EMOM: 3 Knees To ElbowsRead More
We’re having a Protein Pancake Breakfast on Sunday during the WODs! Join us! WOD Skills: Handstand practice Strength: Snatch Pull/Hang Power Snatch 2-2-2-2-2-2 as heavy as possible each set of 2 is 1 rep of each movement Metcon: 21 – 15 – 9 Power Clean (135/95) Front Rack Lunge – stay in place, alternating steps Push...Read More
New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutesRead More
Our new 7 week programming cycle started Monday! Here’s the template WOD Strength: Clean & Jerk Test 1RM Metcon: For Time: 20 Muscle Ups 30 Push Jerk (135/95) 40 Hang Power Cleans Run 800m Time cap of 20 minutesRead More
