Registration for the 2013 Reebok Strength & Conditioning Games starts January 30th!  We will be hosting the Open WODs every Saturday when they begin! WOD for Tuesday 121112 – Click Here For Today’s Schedule Clean Pulls – 100% 1RM                   2-2-2-2-2          Clean – 80% 1RM                    10×1 –Rest– AMRAP in 8 minutes: 8 Ring Dips...Read More

Join us for our Annual Holiday Party Saturday Night! Details and RSVP here WOD for Thursday 120612 – Click Here For Today’s Schedule Back Squat – 85% 1RM                        2-2-2-2-2 –Rest– Complete Five 90 second rounds: You have 90 seconds to complete the following: 4 Deadlifts (315/225) Max Rep Ring Dips Post Back Squat Loads and...Read More

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Wednesday 111412 – Click Here For Today’s Schedule Front Squat – 80%                      3-3-3-3-3                      –Rest– 21-15-9 Reps For Time: Deadlift (225/155) Box Jumps (24/20) Ring Dips Post Front Squats Loads and Workout Time to Comments For the strength segment, after...Read More

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT!  Register here WOD for Friday 101912 – Click Here For Today’s Schedule Front Squat – 90% 1-1-1-1-1 –Rest– “Elizabeth” 21-15-9 Reps For Time: Squat Cleans (135/95) Ring Dips Post Snatch Loads and Workout Time to Comments For the strength segment, after warming up perform...Read More

This is the rough design for our new hoodies!  You can reserve yours before TOMORROW on the sign up sheet at the gym.  There are four different styles and many different colors available. WOD for Thursday 101112 – Click Here For Today’s Schedule Front Squat – 85% 1RM     3-3-3-3-3 –Rest– Alternating Tabata Intervals (total...Read More

Our next Nutrition Q&A with Dr. Peters is NEXT SATURDAY from 12-2pm! It’s FREE for all CFD athletes!  Register here WOD for Thursday 082312 – Click Here For Today’s Schedule Bench Press – narrow grip Establish 1RM –Rest– 15-10-5 Reps For Time: Hang Power Snatch (135/95) Box Jumps (24/20) Ring Dips Finisher: Rear Delt DB...Read More

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY! Don’t miss out!  Click here for more info   WOD for Tuesday 070312 — Click Here For Today’s Schedule Hang Snatch 12-15 reps up to 80% 1RM –Rest– 3 Rounds For Time: Run 400m 15 Power Cleans...Read More

The Iron Samurai is coming to CFD this weekend!  You shouldn’t miss this! Click here WOD for Wednesday 062712 — Click Here For Today’s Schedule Clean 12-15 reps up to 80% 1RM –Rest– AMRAP in 12 minutes: 6 Ring Dips 6 Power Cleans (155/105) 6 Burpees Sprint100m Post Clean Loads and Workout Time To Comments...Read More

CFD is going to watch the Carolina Phoenix!  Come watch Murphie smash people!  Info here. WOD for Saturday 051912 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets 1st three sets “wide” grip – pinkies on the outside line 2nd three...Read More

CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Thursday 051012 — Click Here For Today’s Schedule Clean Establish 1RM –Rest– “Elizabeth” 21-15-9 Reps For Time: Clean (135/95) Ring Dips Post Clean Loads and Workout Time to Comments For the strength segment, take 15 minutes and establish...Read More