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 to 1RM for the day Metcon: 5 rounds 10 Walking Rack Lunges (135/95) – video 15 Pullups 10 Renagade Rows (40/30)Read More

Our new 6 week programming cycle started this week.  You can view the template here Click Here For Today’s Schedule ENDURANCE WORKOUT tonight at 6pm! 1-arm KB Floor Press [youtube]http://www.youtube.com/watch?v=GWLYNJvHp5g[/youtube] 2-arm KB Floor Press [youtube]http://www.youtube.com/watch?v=GWLYNJvHp5g[/youtube]   COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ATHLETE SEMINAR!  Click here for...Read More