CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Friday 051112 — Click Here For Today’s Schedule Snatch Establish 1RM –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Snatch Loads and Workout Time to Comments For the strength segment, take...Read More
CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Monday 050712 — Click Here For Today’s Schedule Push Press Establish 1RM –Rest– “Annie” 50/40/30/20/10 Reps For Time: Double Unders Situps Post Push Press Loads and Workout Time and Number of KB Swing Sets to Comments For the...Read More
CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Sunday 050612 — Click Here For Today’s Schedule 1-arm KB Push Press 3-3-3-max reps-max reps-max reps –Rest– For Time: 150 KB Swings (70/52) Run 400m When you can no longer swing make note of the number, set down...Read More
Happy 8th Birthday to the inspiration behind CFD, The Great Sambino! Without him, none of this is possible! CFD is going to see the Durham Bulls on May 19th! You can still reserve your tickets! Click here WOD for Monday 043012 — Click Here For Today’s Schedule Front Squat 3-3-3-1-1-1 –Rest– 21-15-9 Reps For Time::...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 Tuesday 041012 — Click Here For Today’s Schedule Turkish Situps 2-2-2-2-2-2 –Rest– 3 Rounds For Time: 10 Snatch (135/95) Run 400m Post Turkish Situp Loads and Workout Time to Comments For the...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
This Saturday, March 31st CFD is participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. Check out the details here WOD for Tuesday 032612 — Click Here For Today’s Schedule Handstand Pushups/Muscle Ups –Rest– For Time: Run 800m 5 Handstand Pushups 2 Muscle Ups Run 400m 10 Handstand Pushups 4 Muscle...Read More
Wilkes Weightlifting will be here TODAY or a full day Olympic Weightlifting Seminar! Spaces still available! Click here for more info WOD for Sunday 031812 — Click Here For Today’s Schedule Tire Flip Relays and Tug ‘O War –Rest– 3 Rounds For Time: Run 600m 50 KB Swings (52/35) 25 Burpees Post Reps Completed to...Read More
CF Open Workout 12.2 TODAY at NOON! If you haven’t done it yet or want a redo today at noon is your last chance to do it to get your score validated by CFD. WOD for Sunday 030412 — Click Here For Today’s Schedule KB High Pulls and KB Snatch Practice –Rest– For Time: Run...Read More
