Segment 1: Turkish Get Ups work up to a heavy single on each side if max out with 70lb KB, complete a single TGU, then try to KB snatch the same load 3x before finishing TGU back to the ground Segment 2: 5 minute KB Snatch Test (52/35) switch hands as many times as needed....Read More
WOD Strength: Turkish Get Ups 10 each side As heavy as possible Metcon: 75 Wall Balls (20/14) 50 Toes to bar 50 Wall Balls 25 TTB Scale to finish within 15 minutesRead More
WOD Strength: Turkish Get Ups 10 each side, as heavy as possible Metcon: 4 Rounds, Rest 2 minutes between rounds: 10 Burpee Box Overs (24/20) 12 Front Squat (135/95) Run 400m Time cap of 20 minutesRead More
Our new 7 week programming cycle started Monday! Here’s the template WOD Strength: Turkish Get Ups 5 reps per side as heavy as possible Metcon: 5 rounds for time: 5 hang clean (135/95) 8 T2BRead More
You may not have noticed, or realized, but our last 7 week training cycle ending over the Thanksgiving Weekend. That means that this week is a bit of a weightlifting “deload”. Although with large group programming, we are never really able to do a true deload. Everyone at CFD is on a different training schedule....Read More
THANK YOU to everyone who donated to purchase Thanksgiving Turkeys for the Food Bank of Central and Eastern NC! We raised over $1700, purchased 130 turkeys, and will help feed over 1700 people this Thanksgiving! WOD Skill: Turkish Get Ups EMOM 10 minutes: 1 rep on either side as heavy as possible to maintain all 10...Read More
2013 Paleo Challenge Starts Monday! You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Saturday 021613 – Click Here For Today’s Schedule Turkish Get Ups AMRAP in 10 minutes –Rest– AMRAP in 12 minutes: 50 Air Squats 30 Pushups 15 Pullups Post TGU Loads and Workout Rounds to Comments...Read More
Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am! RSVP here WOD for Friday 111612 – Click Here For Today’s Schedule Deadlift – 90% 1-1-1-1-1 –Rest– 3 Rounds for Time: Run 200m 10 Overhead Squat (115/75) 5 Chest to Bar Pullups Finisher: Turkish Get Ups 5 each side as heavy as...Read More
FREE Gymnastics Workshop with Coach Allison this Saturday! TWO SPOTS LEFT! Register here WOD for Monday 101512 – Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– For Time: 1-2-3-4-5-6-7-8-9-10 Ball Slams 10-9-8-7-6-5-4-3-2-1 Burpees Finisher: Turkish Get Ups 10 Reps each side Post Deadlift Loads and Workout Time to Comments For the Deadlift, take...Read More
