2013 Paleo Challenge Starts Monday!  You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Friday 021513 –  Click Here For Today’s Schedule Push Press 2-2-2-2-2 –Rest– AMRAP in 12 minutes: 30 Overhead Walking Lunge (45/35) 10 Ball Slams (30/20) Post Push Press Loads and Workout Rounds to Comments For...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Less than 10 spots left!  More info here WOD for Sunday 020313 – Click Here For Today’s Schedule Push Press                         3-3-3-3-3 –Rest– 3 Rounds: Row 500m 15 Overhead Squat (115/75) Rest 2 minutes between rounds Post Push Press Loads and Workout Time...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Space is limited!  More info here WOD for Wednesday 013013 – Click Here For Today’s Schedule Clean and Jerk Establish 1RM –Rest– Complete 4 Rounds: Max Reps Push Press (155/105) 30 Double Unders Rest 60 seconds between rounds Post Clean and Jerk...Read More

THIS SATURDAY! 10am-12pm FREE Goal Setting and Programming for Strength & Conditioning Veterans Workshop WOD for Tuesday 012213 – Click Here For Today’s Schedule Bench Press – 50% bar weight + 20% band tension                  9 sets of 3 reps (three grip widths) –Rest– AMRAP in 10 minutes: 10 Push Press (115/75) 10 KB Swings (52/35) 10...Read More

Thank you to everyone who helped with Carolina Fitness Challenge on Saturday! And congratulations to all of our athletes and Coaches who competed! WOD for Monday 011413 – Click Here For Today’s Schedule Push Press        Establish 1RM              –Rest– Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1...Read More

We’re hosting the 4th Annual Carolina Fitness Challenge next Saturday! We need volunteers!  If you’re able to help, please sign up for a time slot on the WOD Board at the gym.  Volunteers get free admission and free lunch! WOD for Monday 010713 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– AMRAP...Read More

WODs today are at 615, 715, 830, and 1130am Pick up your holiday shopping tote if you haven’t already! Have a safe a happy holiday! WOD for Monday 122412 “12 Days of Strength & Conditioning” 1 – Burpee Pullup 2- Turkish Get Ups (1 on each side) 3- Knees to Elbows 4- Wall Ball 5-...Read More

Please stop in this week to pick up your CFD branded holiday gift! WOD for Friday 122112 –Click Here For Today’s Schedule Push Press- 90% 1RM              1-1-1-1-1 –Rest– 20/15/10/5 Reps For Time: Wall Ball (20/14) Pullups Run 200m Post Push Press Loads and Workout Time to Comments For the strength segment, after warming up...Read More

Will you be in town during Christmas/New Year’s Week?  Please take a minute and answer the survey question over on our Facebook page WOD for Thursday 121312 – Click Here For Today’s Schedule Push Press – 85% 1RM                   2-2-2-2-2       –Rest– 3 Rounds For Time: 10 KB Swings (70/52) 10 Squats with KB in...Read More

Join us for our Annual Holiday Party THIS Saturday! Details and RSVP here WOD for Wednesday 120512 – Click Here For Today’s Schedule Push Press – 80% 1RM                        3-3-3-3-3 –Rest– 3 Rounds For Time: 12 Double KB Clean & Press (as heavy as possible) 12 Box Jumps (24/20) Finisher: Banded Face Pulls 100 Reps Post...Read More