Muscles From Brussels
Join us on Friday, July 4th for the Hero WOD “Don” at 9 and 10am!
View ArticleNaughty Nancy
WOD Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Nancy” 5 rounds for time: 400 meter run 95 pound Overhead squat, 15 reps
View ArticleWe Built This City
WOD Skill: 1 minute of Single Unders 30 seconds of Singles – right 30 seconds of Singles – left 4 minutes of Tabata Double Unders (20 seconds on, 10 seconds off) Metcon: Death by pullups 15 minute cap...
View ArticleThese Dreams
Nutrition Seminar and Challenge kick off this Saturday at noon! Just show up to hear Dr. Peters and Coach Lindsay! WOD Skill: EMOM for 8 minutes: Hang Power Clean from 1st position Full Clean from...
View ArticleTake My Breath Away
Krav Maga kickoff this Saturday at 12pm! WOD Skill: 3 x 10 seconds Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand hold. Scale down by walking feet...
View ArticleOpen WOD 15.2
Check out our new Competition Class starting this TONIGHT at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am! Pullup/Muscle Up Class returns Sunday...
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Thanks, Easter Bunny! Buck, Buck!
HAPPY EASTER! Gym is open today for WODs with Coach Lori at 10 and 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Each partner completes a full...
View ArticleRhymes Make Me Wealthy
The Pullup Challenge is coming in less than two weeks! Did you register yet? Divisions for everyone and BBQ to follow! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd...
View ArticleGood Friends We Have
Our new 7 week programming cycle starts today! Here’s the template WOD: Strength: Overhead Squat 3-3-3-3 as heavy as possible once you are thoroughly warmed up Metcon: AMRAP in 15 minutes of: 7 Push...
View ArticleTotally Geek To Totally Sheik
Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: KB Overhead Squats and hip openers Strength: Overhead Squat 10-10-10-10 @ 60% 1RM Metcon: 4 Rounds: Round 1/2: 20...
View ArticleEvery Blue Eyed Floozy
Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs take place TOMORROW! WOD Strength: Hang Clean 3-3-3-1-1-1 Metcon: 21-18-15-12-9-6-3 reps: Ring dips Overhead Squats (115/80)
View ArticleJust Take Those Old Records Off The Shelf
Our new 6-week programming cycle began this week. Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up to 85% by last...
View ArticleLove To Eat Turkey
We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! Strength: Jerk 5-5-5-3-3-3 Metcon: 5 rounds: 3 Power Snatch...
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Nukes
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on a major lift. Metcon: “Nukes” In 8 minutes (No rest between rounds) 1-mile run 315-lb. deadlifts, max...
View ArticleAin’t Gonna Make It With Anyone Anyhow
Our new 9-week programming cycle started this week! Check it out here WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible for the day Metcon: AMRAP in 12 minutes 30 Calorie Row 15 Overhead...
View ArticleNight Wind To The Little Lamb
Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: In Teams of 2 2 Rounds: 40 Overhead Squats (115/80) 40 Toes to Bar 20 Squat Snatches (115/80) 20 Muscle Ups
View ArticleShould Auld Acquaintance Be Forgot
WOD Skills: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: For time: 50 Double Unders 15 Overhead Squats (135/95) 100 Double Unders 30 OHS 100 Double Unders 15...
View ArticleEnough Is Enough
All classes are ON for Sunday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters OR...
View ArticleGonna Take Me A Lot To Drag Me Away From You
CFD Intramurals registration is OPEN! Team recruiting is underway! Read here WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 15.1 Every 3 minutes...
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