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

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

NEW BOOTCAMPS START MONDAY! WOD for Thursday 062311 – Click Here For Today’s Schedule Skin the Cats Perform 2 on the minute for 10 minutes –Rest– 5 Rounds For Time: 15 Power Clean (135/95) 30 Abmat Situps Post Metcon Time to  Comments For the skill segment, perform two Skin the Cats on the minute for...Read More