Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Skill: Kipping drills Strength: Jerk Balance 2-2-2-2-2-2 Metcon: Run 400m Then, 21-15-9 Slam balls (30/20) Toes to bar Then, Run 400mRead More

WOD Strength: Halting Clean Deadlift (see video) 2-2-2-2-2-2 As heavy as possible Metcon: 4 rounds for time of: 15 Box Jumps (36/30) Run 400mRead More

Our September Thirsty Thursday takes place this week – Thursday, 7:30pm, at Fullsteam! Check it out! WOD Skills: Handstand Practice Strength: Snatch Pull/Hang Power Snatch 2-2-2-2-2-2 As heavy as possible Metcon: 4 Rounds For Time: 15 Chest to Bar Pullups Run 400mRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 20: Run 200m, 40 Squat Cleans (115/80) Run 200m, 40 Squat Cleans (135/95) Run 200m, 40 Squat Cleans (155/105) Run 200m, 40 Squat Cleans (185/135) Run 200m, Max Squat Cleans (205/145) All runs are...Read More

Strength & Conditioning Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD  Skills: Crawling drills Strength: Push Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 5 Rounds: 25 Russian KB Swings (52/35) 15 Plyo Pushups (see video above – each bottom of pushup is...Read More

  We’re having a Protein Pancake Breakfast TODAY during the WODs!  Join us!   WOD Strength: Take 20 minutes to make up a missed strength workout from the last week Metcon: Teams of 2 AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (52/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40...Read More

WOD Skills: Strength: Clean Deadlift (with pauses – see video) 2-2-2-2-2-2 As heavy as possible Metcon: 3 Rounds: Run 400m 21 180 degree BurpeesRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) As Partner A starts the triplet, Partner B runs 400m with a sandbag(45/25). When the run is completed, partners switch and...Read More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Josh” Run 800m Then 10,9,8,7,6,5,4,3,2,1 Ball slams 1,2,3,4,5,6,7,8,9,10 Burpees Then, Run 800mRead More

New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutesRead More