Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Monday 020413 – Click Here For Today’s Schedule Parallette Shoot Throughs                         50-75 Strict Reps –Rest– 5 Rounds For Time: 4 Power Cleans (185/105) 8 Handstand Pushups Run 200m Post Workout Time to Comments For the strength segment, perform between 50 and 75 strict...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Space is limited!  More info here WOD for Friday 020113 – Click Here For Today’s Schedule Ring Inversions, Skin the Cats 20-40 Strict Progressions from one movement to the other –Rest– 3 Rounds For Time: 10 Clean & Jerks (135/95) Run 400m...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Sunday 012013 – Click Here For Today’s Schedule For time: 15 Power Cleans (135/95) 30 Pushups 45 Air Squats Run 1 mile 10 Power Cleans 20 Pushups 30 Air Squats Run 800m 5 Power Cleans 10 Pushups...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Saturday 011913 – Click Here For Today’s Schedule Handstand Pushups                Perform up to 50 handstand pushups –Rest– 3 Rounds For Time: 50 Double Unders 21 Burpees Run 400m Post Workout Time to Comments For the strength...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Thursday 011713 – Click Here For Today’s Schedule Front Squat – 85%                3-3-3-3-3            –Rest– AMRAP in 15 minutes: 5 Clean (135/95) 10 lateral jumps over your barbell Run 100m Post Front Squat Loads and Workout Rounds to Comments For...Read More

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Tuesday 011513 – Click Here For Today’s Schedule Back Squat       3 sets of 20 reps @60% 1RM              –Rest– AMRAP in 15 minutes: Run 200m 12 Box Jumps (24/20) 12 C2B Pullups Post Back Squat Loads and Workout Time to...Read More

We’re hosting the 4th Annual Carolina Fitness Challenge on Saturday, January 12th! We need volunteers!  If you’re able to help, please sign up for a time slot on the WOD Board at the gym.  Volunteers get free admission and free lunch! WOD for Friday 010413 – Click Here For Today’s Schedule “Helen” 3 Rounds For...Read More

WODs today at 10 and 11am We wish everyone a safe and happy New Year! WOD for Tuesday 010113 AMRAP in 20:13 of: 1 100m Run 1 Muscle Up 20 Pushups 13 Pullups Post Rounds Completed to Comments For our last workout of 2012, we take on Strength & Conditioning Benchmark WOD, “Nancy”.  OHS is...Read More

WODs today at 6:15, 7:15, 8:30, and 11:30am WODs tomorrow at 10 and 11am We wish everyone a safe and happy New Year! WOD for Monday 123112 “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Workout Time to Comments For our last workout of 2012, we take on Strength & Conditioning...Read More

Regular WOD Schedule Today, but no Endurance tonight WOD for Friday 122812 BUY IN: 50 Double Unders Then 5 rounds of: 10 Ball Slam 10 Parallette Jumps Run 100m CASH OUT: 50 Double Unders Post Workout Time to Comments For today’s workout, perform 50 Double Unders at the start and end of the workout, with...Read More