Interested in volunteering for the Carolina Fitness Challenge on 12/10?  Email Dave! WOD for Saturday 111911 – Click Here For Today’s Schedule Pushups 50-75 Strict Reps  w/1 count hold at top and bottom of movement without breaking plank hold –Rest– In teams of two, alternating each movement, complete 10 Rounds For Time: 10 Thrusters (95/65)...Read More

Did you pick up your hoodie yet?   WOD for Tuesday 110811 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– 21-15-9 Wall Ball (20/12) and Pushups Then, Run 800m Then, 9-15-21 Wall Ball and Pushups Post Push Press Loads and Workout Time to Comments For the strength segment, take 20 minutes or...Read More

Did you pick up your hoodie yet? Pilates For Strength & Conditioning Class TODAY at Noon! WOD for Saturday 110511 – Click Here For Today’s Schedule Time Trials You have one hour to complete each of the following for time: Row 500m Run 400m 100 Pullups 100 Pushups 100 Situps You can choose the order...Read More

Come work off your Halloween candy today! WOD for Tuesday 110111 – Click Here For Today’s Schedule Handstands and Handstand Pushups Take 20 minutes to practice Handstands against the wall and HSPUs if you’re able –Rest– For Time: Run 400m 5 Rounds:  15 Jumping Squats/10 Pushups Run 400m Post Workout Time to Comments For the...Read More

THANKS TO EVERYONE WHO CAME TO THE HALLOWEEN PARTY!   WOD for Sunday 10311 – Click Here For Today’s Schedule In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of: 20 KB Swings (52/35) 20 Hand Release Pushups Run 400m Post Workout Time to...Read More

Did you hear the big news? HALLOWEEN PARTY NEXT SATURDAY NIGHT!  RSVP here WOD for Sunday 102311 – Click Here For Today’s Schedule 5 Rounds For Time: Run 200m 20 Pullups Run 200m 20 Pushups Run 200m 20 Situps Run 200m 20 Air Squats Post Workout Time to Comments For today’s workout, scale pullups and...Read More

Did you hear the big news? WOD for Friday 102111 – Click Here For Today’s Schedule Deadhang Pullups 3 sets of Max Reps –Rest– AMRAP in 8 minutes: 20 Pushups 20 KB Swings (52/35) Post Pullup Reps and Workout Rounds to Comments For the strength segment, perform 3 sets of max rep Deadhang Pullups.  If...Read More

Click the image above to vote for CFD in the Best Gym Category!  Voting Closes Saturday! Barbells For Boobs Workout coming SATURDAY!  Need some inspiration to participate?  Read this WOD for Wednesday 101211 – Click Here For Today’s Schedule Ring Pushups 3 sets of Max Reps w/1 count pause in the bottom position –Rest– 4...Read More

Barbells For Boobs Workout coming October 15th!  Need some inspiration to participate?  Read this WOD for Wednesday 100511 – Click Here For Today’s Schedule Muscle Ups 15-20 Reps OR Dips 5 sets of 5 reps (strict) –Rest– Mini-“Angie” For Time: 50 Pullups 50 Pushups 50 Situps 50 Air Squats Post Press Loads and Workout Time...Read More

Barbells For Boobs Workout coming October 15th!  Get more info here WOD for Wednesday 092811 – Click Here For Today’s Schedule Hollow Rock to Superman 50 Strict Reps (turn over to the right and back to the left is one rep) –Rest– 10 Rounds For Time: 10 Supine Ring Rows 10 Pushups Post Workout Time...Read More