CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here WOD for Monday 102212 – Click Here For Today’s Schedule Clean and Jerk Establish 1RM –Rest– AMRAP in 15 minutes: 10 Overhead Reverse Alternating Lunge (45/35) 15 Situps 20 Double Unders Post Clean and Jerk Loads and Workout Rounds to Comments For the Clean &...Read More
We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Friday 090712 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– On the minute for 12 Minutes: 5 Deadlifts 2 Hang Power Clean (75% 1RM) 1 Jerk Post Workout Time to...Read More
Caleb Ward will be here Saturday! There are still some spots left for this day long seminar…and it’s only $100! Register here WOD for Wednesday 021512 — Click Here For Today’s Schedule Jerk 5-5-5-3-3-3 –Rest– Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (80% 1RM...Read More
The 2012 Look Better Naked Challenge is one week in! Last chance to sign up! WOD for Monday 012312 — Click Here For Today’s Schedule Overhead Squats 5-5-5-3-3-3 –Rest– For Time: 50 shoulders to overhead (135/95) The bar starts on the ground. Anytime you put the bar down, do 6 Pullups Post Overhead Squat Loads...Read More
The 2012 Look Better Naked Challenge starts Sunday! Squat Clinic with Coach Stew – Sunday, 12-2pm! WOD for Tuesday 011012 — Click Here For Today’s Schedule Press 3-3-3-3-3 –Rest– 21-15-9 Reps For Time: Split Jerk (135/95) Chest to Bar Pullups Post Press Loads and Workout Time to Comments For the strength segment, perform 5 sets...Read More
Barbells For Boobs Workout coming October 15th! Need some inspiration to participate? Go here WOD for Friday 093011 – Click Here For Today’s Schedule Split Jerk 1-1-1-1-1-1-1 –Rest– 10-9-8-7-6-5-4-3-2-1 For Time: Box Jumps (30/24) DB Power Clean (40/25) Pullups Post Jerk Loads and Workout Reps to Comments For the strength segment, perform single rep Split...Read More
31 Heroes Workout this Saturday and Fight Gone Bad 6 on 9/17! You must register to workout on these days! Learn more WOD for Tuesday 083011 – Click Here For Today’s Schedule Split Jerk 1-1-1-1-1-1-1 –Rest– 21-15-9 For Time: Push Press (115/75) Ring Dips Pushups Shuttle Runs between rounds of 150/100/50m total Post Split Jerk...Read More
Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Monday 071111 – Click Here For Today’s Schedule Jerk 3-3-3-3-3 –Rest– AMRAP in 12 minutes: 25 Double Unders 10 Ring Rows Post Jerk Loads and Metcon Rounds to Comments For the strength segment, perform sets of 3 Jerks working as heavy as possible. Take the bar...Read More
NEW BOOTCAMPS START TODAY! WELCOME BOOTCAMPERS! WOD for Monday 062711 – Click Here For Today’s Schedule Split Jerk 1-1-1-1-1-1-1-1 –Rest– For Time: 100 Double Unders 30 Power Clean and Jerks (135/95) 100 Double Unders Post Jerk Loads and Metcon Time to Comments For the strength segment, perform single rep Split Jerks, taking the bar from...Read More
Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Sunday 013011 – Click Here For Today’s Schedule Push/Split Jerk 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% 5 reps @85% Great Split Jerk progression from Rip here –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) 1-2-3-4-5-6-7-8-9-10 Clapping Pushups...Read More
