We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Sunday 090912 – Click Here For Today’s Schedule Hang Clean 12-15 reps at 80% 1RM –Rest– 3 Rounds For Time Row 500m 15 Hang Power Snatch (115/75) 15 Toes to Bar Post Hang Clean and...Read More

“Intro to MovNat” Workshop TOMORROW from 12-2! Register here (free for all CFD regulars) WOD for Friday 081012 – Click Here For Today’s Schedule Hang Clean 12-15 reps at 80% 1RM –Rest– 4 Rounds for Total Reps 1 min Burpees 1 min Toes To Bar 1 min Double Unders 1 min Rest Post Hang Clean...Read More

Coach Allison will be leading a FREE Gymnastics Workshop TODAY from 12-2! Register here WOD for Sunday 071512 – Click Here For Today’s Schedule Deadlift (65% 1RM) 12 sets of 2 reps w/60 seconds rest between –Rest– 5 Rounds For Time: 5 Deadlift (80% 1RM) 10 Toes To Bar Finisher: Banded KB Swings 100 Reps...Read More

The Iron Samurai is coming to CFD on June 30th!  You shouldn’t miss this! Click here WOD for Thursday 062112 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Chinups 3 sets of 8 reps –Rest– AMRAP in 12 minutes:...Read More

The Iron Samurai is coming to CFD on June 30th!  You shouldn’t miss this! Click here WOD for Monday 061812 — Click Here For Today’s Schedule Push Jerk Establish 1RM –Rest– 20-18-16-14-12-10-8-6-4-2 DB/KB Jerk 1-2-3-4-5-6-7-8-9-10 Toes to Bar Finisher: 100 Banded Face Pulls Post Push Jerk Loads and Workout Time To Comments For the Push...Read More

CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd! 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...Read More

CFD is going to watch the Carolina Phoenix!  Come watch Murphie smash people!  Info here. WOD for Saturday 051912 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets 1st three sets “wide” grip – pinkies on the outside line 2nd three...Read More

Our new Barbell Basics Course starts TONIGHT!  More info here.  Just a couple of spots left! WOD for Wednesday 051612 — Click Here For Today’s Schedule Floor Press – medium grip Establish 1RM –Rest– 3 Rounds For Time: 21 Wall Ball (20/14) 21 Toes To Bar Then, Run 800m (only once at the end) Finish:...Read More

CFD is going to see the Durham Bulls on May 19th!   Last day to get your tickets! Click here WOD for Friday 050412 — Click Here For Today’s Schedule Power Snatch 3-3-3-1-1-1 –Rest– 3 Rounds For Time: 50 KB Swings (52/35) 30 Toes To Bar 15 Handstand Pushups Post Power Snatch Loads and Workout Time...Read More

Tomorrow we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young.   Check out the details and register here. You can also donate whatever you wish on Saturday morning. WOD for Friday 033012 — Click Here For Today’s Schedule Power Clean 3-3-3-1-1-1 –Rest– AMRAP in 8 minutes: 10 Push Press (135/95)...Read More