Team Air Force
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Team Air Force” 20 Thrusters each athlete 20... Read More
Pay You At Another Time
CFD is going to the NC State Fair TOMORROW! Check it out! WOD Strength: Split Jerk 5-5-5-3-3-3 Start around 60% and work up to 85%... Read More
Dreams Of Dragons Fire
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Push Press 3-3-3-1-1-1 Start around 80% and work up... Read More
Kind Of Lost Track Myself
CFD is going to the NC State Fair on October 22nd! Check it out! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up... Read More
All Your Enemies Are Friends
WOD Strength: Bench Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds 15 pushups 10 Front Squats... Read More
Every Step I Take Reminds Me
Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Back Squat 3-3-3-1-1-1 First set around 80% and work up... Read More
Tow Truck Is Pulling Away
WOD Strength: Push Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 5 Rounds: 5 Handstand Pushups 15 Knees... Read More
My Room Is Still Messed Up
Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skills: Crawling drills Strength: Push Press 5-5-5-3-3-3 First... Read More
Moves That Defy The Law of Gravity
Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skill: Clean Drills Strength: Hang Power Clean 1-1-1-1-1 @ 80% 1RM Metcon: 15-12-9-6-3 Power Cleans... Read More
At Least I Got Paid
WOD Strength: Hang Power Clean 2-2-2-2 @ 80% 1RM Sets should be done unbroken, ie don’t lower the bar to the floor between reps *Bonus*... Read More