FREE Gymnastics Seminar THIS Saturday for all CFD Athletes Register here WOD for Thursday 092712 – Click Here For Today’s Schedule Bench Press (50%) 9 sets of 3 –Rest– 20-15-10-5 Reps For Time: Dumbbell Thrusters (40/25) Ring Pushups Post Bench Press Loads and Workout Rounds to Comments The goal is to move the weight as...Read More
Labor Day WODs TODAY at 9 and 10am! Special Bootcamp Workout at 9am with Coach Ashley! The gym will be very busy today. Please – NO alternate WODs or lifting in the main room. WOD for Monday 090312 Complete each of the following for time: 100 Air Squats 100 Pushups Row 500m Run 400m 100...Read More
Labor Day WODs tomorrow at 9 and 10am! Special Bootcamp Workout at 9am! WOD for Sunday 090212 – Click Here For Today’s Schedule Bench Press (50% 1RM) 9 sets of 3 reps Chinups 3 sets of 8 reps –Rest– 2 Rounds For Time: 10 Pushups Sprint 100m 15 Pushups Sprint 80m 20 Pushups Sprint 60m...Read More
CFD Celebrates Our 4 Year Anniversary This Week! Today is our final “Retro WOs” of the week! Hope everyone had fun! WOD for Thursday 081712 – Click Here For Today’s Schedule “The Durham 150” 20 Pullups 25 Deadlift (135/95) 15 Floor Wipers 25 Pushups 20 Box Jumps (24/20) 25 KB Swings (52/35) 20 Pullups Post...Read More
Welcome Living Social Voucher Holders! Workouts are by appointment only. Please make sure you email us to arrange for your visits. WOD for Monday 080612 – Click Here For Today’s Schedule Muscle Ups 3-5 reps on the minute for 12 minutes –Rest– 3 Rounds For Time: Run 400m 20 Ring Push Ups 20 Ball Slams (30/20)...Read More
Welcome Living Social Voucher Holders! Workouts are by appointment only. Please make sure you email us to arrange for your visits. WOD for Thursday 080212 – Click Here For Today’s Schedule Handstand Pushups 3-5 reps on the minute for 12 minutes –Rest– Max Rounds in 3 minutes of: 3 Push Press (135/95) 6 Pushups 9 Situps...Read More
Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend! Beginners on Saturday and Intermediates on Sunday – Register here WOD for Friday 071312 – Click Here For Today’s Schedule Floor Press – medium grip Establish 1RM –Rest– AMRAP in 12 minutes: 10 Pushups w/hand release 10 Ball Situps 10 Pistols (5 each leg)...Read More
Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend! Beginners on Saturday and Intermediates on Sunday – Register here WOD for Tuesday 071012 – Click Here For Today’s Schedule Rings Practice ball ups, inversions, skin the cats, and levers –Rest– 15-12-9-6-3 Reps For Time: DB Thrusters (40/25) Explosive Pushups Post Workout Time to...Read More
Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon! FREE for all regular athletes and Bootcampers! Register here. WOD for Sunday 070812 – Click Here For Today’s Schedule Bench Press (50%) 9×3 (3 grips) Chinups 3 sets of 8 –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups 10...Read More
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 Sunday 070112 — Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 3 Rounds of “Barbara”: 20 Pullups 30 Pushups 40 Situps 50...Read More