WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Choose between Rowing (Calories), Double Unders, Box Jumps, Abmat Situps, Deadlifts (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 – Movement 3 Rest...Read More

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Push Jerk 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 Rounds  30 Push Balls (20/14) 30 Situps 30 Double Unders Time cap of 12 minutesRead More

WOD Skills: Handstand practice (free stands, handstand pushups, handstand walks) Strength: Press Test 1RM Metcon: With a partner: 10 Rounds each Row 150m 15 anchored (with dumbells) abmat situps Both athletes working at the same time and then switch.  There is no planned rest, unless one should finish before the other. Time cap of 14...Read More

WOD Strength: Turkish Get Ups Work up to 5 as heavy as possible on each side Metcon: AMRAP in 20: 10 chest-to-bar pull-ups 10 handstand push-ups 20 Abmat SitupsRead More

Bulls game is Saturday night starting at 5:30!  Pick up your tickets at the gym! WOD Strength: Front Squat 1-1-1 @ 95% 1RM Metcon: 4 Rounds 20 KB Snatch (52/35) 30 Situps 10 Ring DipsRead More

Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30!  Please RSVP! WOD  Strength: Back Squat 6-6-6 @ 75% Feeling good?  Go for max reps on Set 3 Metcon: Pick your order, For Time: Row 1k 100 DU Run 800m 50 Abmat Situps Time cap of 15 minutesRead More

Our first CFD Ladies WOD & Wine is coming on June 13th.  RSVP here! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: Run 800m 100 KB Swings (52/35) 75 Abmat Sit-Ups 50 Air Squats 25 Box Jump Overs (20 inch) Time cap of 20 minutesRead More

Our new 7 week programming cycle starts today!  Here’s the template WOD: Strength: Overhead Squat 3-3-3-3 as heavy as possible once you are thoroughly warmed up Metcon: AMRAP in 15 minutes of: 7 Push Press (135/95) 10 Overhead Squats 15 sit-upsRead More

Great job to everyone at yesterday’s Pullup Challenge!  Thanks to Joe Parker for helping put together the post-Challenge BBQ! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: (if you did the pullup challenge yesterday, sub KB swings for pullups today) 1 Round for time: 30 Pull...Read More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Annie” 50-40-30-20-10 Reps for time: Double Unders SitupsRead More