CFD is going to see the Durham Bulls on May 19th!   You can still reserve your tickets! Click here WOD for Thursday 050312 — Click Here For Today’s Schedule Parallette Shoot Throughs Perform 50-75 Strict Reps –Rest– For Time: 30 Muscle Ups Post Workout Time to Comments For the skill segment, work up to the...Read More

CFD is going to see the Durham Bulls on May 19th!   Reserve your tickets by April 27th! Click here for more info WOD for Sunday 042212 — Click Here For Today’s Schedule Ring Practice –Rest– “Michael” 3 Rounds For Time: Run 800m 50 Back Extensions 50 Situps Post Workout Time to Comments For the skill...Read More

CFD is going to see the Durham Bulls on May 19th!   Hope you can join us. Click here for more info WOD for Wednesday 040412 — Click Here For Today’s Schedule Deadlift 3-3-3-1-1-1 –Rest– 5 Rounds: Max Dips (rings, bar, or parallettes) Run 200m Rest 2 minutes Post Deadlift Loads as well as Dips Per...Read More

Caleb Ward will be here in TWO DAYS!  There are just 4 spots left for this day long seminar…and it’s only $100! Register here WOD for Thursday 021612 — Click Here For Today’s Schedule Ring Supports/Ring Dips Practice stabilizing on the rings in various positions and for varying amounts of time. –Rest– For Time: Run...Read More

The 2nd Annual Valentine’s Day Couples Throwdown is Saturday!  Time is running out to sign up!  More info WOD for Wednesday 020812 — Click Here For Today’s Schedule Deadlift 3-3-3-1-1-1 –Rest– AMRAP in 8 minutes: 8 Deadlifts (255/165) 8 Ring Dips 16 KB Snatch (8 right/8 left) (52/35) –Rest as needed— AMRAP in 2 minutes:...Read More

The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th!  Choose your partner and sign up!  More info WOD for Friday 020312 — Click Here For Today’s Schedule Power Clean 3-3-3-1-1-1 –Rest– AMRAP in 12 minutes: 30 Overhead Walking Lunges (45/25) 15 Ring Dips Post Power Clean Loads and Workout Time to Comments...Read More

The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th!  Choose your partner and sign up!  More info WOD for Thursday 020212 — Click Here For Today’s Schedule Muscle Ups Take 20 minutes to practice Muscle Ups, transitions, or linking MUs together.  –Rest– 4 Rounds For Time: 10 Overhead Squats (135/95) 50 Double...Read More

10am Workout today with Coach Paul! “The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 Reps for Time: Deadlift (225/155) Ring Dips Wall Ball (20/12) Post Time To CommentsRead More

Interested in volunteering for the Carolina Fitness Challenge on 12/10?  Email Dave! WOD for Friday 111811 – Click Here For Today’s Schedule Turkish Get Ups Work up to 70lbs with each arm –Rest– As many reps as possible: 2 minutes – Pullups Rest 30 seconds 2 minutes – Handstand Pushups Rest 30 seconds 2 minutes...Read More

HALLOWEEN PARTY NEXT SATURDAY NIGHT!  RSVP here WOD for Monday 102411 – Click Here For Today’s Schedule Deadlift 3-3-3-3-3 –Rest– 3 Rounds For Time: 30 Air Squats 20 DB Push Press (40/25) 10 Ring Dips Post Deadlift Loads and Workout Time to Comments For the strength segment, perform 5 sets of 3 rep Deadlifts.  Lower...Read More