Choose Your Own Adventure
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,... Read More
I Will Never Be Free
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... Read More
Straight A’s Since Birth
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... Read More
He’s a Righteous Dude
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... Read More
Just Believe In Me
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... Read More
Banana In The Tailpipe
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... Read More
All The Right Moves
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... Read More
Good Friends We Have
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... Read More
Pullups Galore
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... Read More
Make Your Behind Move
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 Situps