The Iron Samurai is coming to CFD on June 30th!  You shouldn’t miss this! Click here WOD for Friday 062212 — Click Here For Today’s Schedule Snatch Establish 1RM –Rest– For Time: 50 Hell Burpees Post Snatch Loads and Workout Time To Comments For the Snatch take 12-15 minutes to warm up and set a...Read More

CFD is a sponsor of the 2012 Running of the Bulls 8K this Saturday! We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email [email protected] for...Read More

Our new Barbell Basics Course starts Wednesday!  More info here.  Just a couple of spots left! WOD for Tuesday 051512 — Click Here For Today’s Schedule Snatch 12-15 reps working up to 80% 1RM –Rest– 5 Rounds For Time: 10 KB Snatch (52/35) 10 KB Swings 10 Burpees Post Snatch Loads and Workout Time to...Read More

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!   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 Friday 040612 — Click Here For Today’s Schedule Snatch 3-3-3-1-1-1 –Rest– 5 Rounds: 1 Power Clean, 3 Jerk (75% 1RM C&J) 1 Power Clean, 2 Jerk 1 Power Clean, 1 Jerk Rest...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 040312 — Click Here For Today’s Schedule Turkish Get Up 1-1-1-1-1-1-1-1 –Rest– For Time: 10 Muscle Ups 10 Snatch (95/65) 8 Muscle Ups 8 Snatch 6 Muscle Ups 6 Snatch 4...Read More

On 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 Friday 032312 — Click Here For Today’s Schedule Snatch 5-5-5-3-3-3 –Rest– 3 Rounds For Time: 15 Power Snatch (115/75) 50 Jumping Chest to Bar Pullups Post Snatch Loads and...Read More

CF Open Workout 12.2 TODAY from 9-11am!  All CFD athletes are welcome…you don’t have to be registered for the Open to do today’s workout! WOD for Saturday 030312 — Click Here For Today’s Schedule CF Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75/45 pound...Read More

The 2nd Annual Valentine’s Day Couples Throwdown is TOMORROW!  Please register if you plan on attending so we can be prepared! WOD for Friday 021012 — Click Here For Today’s Schedule Snatch 3-3-3-1-1-1 –Rest– 1 Round For Max Reps (30 seconds between movements): 1 minute Rowing (calories) 1 minute Wall Ball (20/14) 1 minute DB...Read More