Join us TONIGHT for our first Thirsty Thursday this week at Fullsteam! Info WOD Skills: Muscle Ups max reps EMOM, 10 minutes Then Tabata Pushups 4 minutes Metcon: 21-15-9: Deadlifts (275/185) Box Jumps (30/24)Read More

WOD “Cindy” or “Mary” Then, 4 minutes of… 10 pushups 100 ft overhead med ball run 3 minutes of… 10 wall balls (20/14) 50 ft overhead walking lunge 2 minutes of… 10 KB swings 100 ft bear crawl 1 minute of… BurpeesRead More

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Skills: Muscle Ups max reps EMOM for 10 minutes Then, Bring Sally Up Pushups Metcon: AMRAP in 15 minutes: Run 400m 10 Front Squats (185/135) 20 Abmat situpsRead More

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Snatch 3-3-3-1-1-1 Metcon: 14 Min AMRAP: 10 Push Ups 10 Wall Balls (30/20 Slam Ball) 10 Slam BallRead More

Our new 6-week programming cycle began this week.  Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Skills: Muscle Ups Max reps EMOM for 10 minutes Then, Tabata Pushups 4 minutes Metcon: 1 minute of Box Jumps (30/24) 1 minute of KB Swings (70/52) 2 minutes of Box Jumps...Read More

Our new 6-week programming cycle began this week.  Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up to 85% by last set Metcon: Goat WOD 20 minutes Goat 1 (odd minutes) Goat 2 (even minutes) Choose two movements...Read More

Eat Chipotle and help a good cause this Saturday on Erwin Road! WOD Strength: Hang Clean 3-3-3-1-1-1 1st set at 60%, last rep around 85% 1RM Metcon: 5 Rounds Run 400m 20 Pushups 10 Pullups Time cap of 20 minutesRead More

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 60% and work up to 85% 1RM by the last set Metcon: Minutes 0-5 4min AMRAP/1min Rest 4 Burpees 6 Pull-Ups 12 KB Swings (70/53) Minutes 5-10 500m Row (MAX EFFORT) Minutes 10-15 4min...Read More

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 (155/105) 10 Push Press (155/105) 15 Toes to Bar Time cap of 15 minutesRead More

WOD Strength: 2 Snatch Balance + 2 Overhead Squats 6 sets as heavy as possible Metcon: 10-9-8-7-6-5-4-3-2-1 Pushups 1-2-3-4-5-6-7-8-9-10 Slam Ball (40/30) Every 2 Minutes do a down and back suicide (length of the rig) Time cap of 14 minutesRead More