True To The Core
CFD Yogability Class coming on Sunday, June 15th! This will be the first of many more to come! Sign up as usual on the schedule page. Bicycles Video https://www.youtube.com/watch?v=NK0RJoQZTgQ...
View ArticleBurpee Over The Rainbow
CFD Yogability Class coming SUNDAY! This will be the first of many more to come! Sign up as usual on the schedule page. “Yogability classes are focused on finding the balance between effort and ease...
View ArticleGonna Be A Good Summer
Come visit our friends at Bull City CrossFit TOMORROW for their Grand Opening Open House from 11-2pm! Food from King’s, games, and beer! Everyone is welcome to attend from 11am-2pm! RSVP here
View ArticleIt’s Coming Around
We’re hosting the Bull City Barbell Open this Saturday. Lots of CFDers will be lifting! Come to cheer them on! There will be NO CLASSES or OPEN PLATFORM time on Saturday!
View ArticleYou’ll Be Able To Spit Nails
A lot of folks are just getting back into town. In case you missed it, here’s the link to our current WOD template Need Gymnastics help? Check out these upcoming seminars – click here!
View ArticleLooking For A Shortcut Back To Newark
Join us at lululemon Durham (Southpoint Mall) on Sunday, October 12th at 7pm for drinks, appetizers, and some fun and games!
View ArticleHave You Finished Your Paper
Join us TOMORROW morning for WODs at 9 and 10am for your chance to win a FREE Meat Box from Firsthand Foods! Free Nutrition Q&A with Dr. Peters on Saturday, October 11th! Sign up here
View ArticleHard To Hold A Candle
Join us for a special WOD, “Helen Meets Grace” on Saturday, November 15th during our 9 and 10am classes to support the cause! Everyone is welcome to WOD that day, but we hope you will also consider...
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No One Like You
From now through Saturday, November 22nd, we will be collecting cash donations so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. CFD will match...
View ArticleFirst Class Ticket To Nowhere
Flexible Dieting Q&A this Sunday at 9am! WOD Strength: Rope climbs and Pistols Metcon: 4 Rounds 10 Dumbbell Thruster (40/30) Run 400m Time cap of 14 minutes
View ArticleWas Gonna Go To Class
CrossFit Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skill: Pistols Strength: Snatch 3-3-3-1-1-1 Work up to 85% 1RM Metcon: 400m Farmers Walk (52/35) 3 Rounds: 20...
View ArticleYou’re Gonna Hear Me Roar
We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Handstand Pushups max reps EMOM, 10 minutes 3...
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...
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New Year’s Eve 2016
WOD “Cindy” or “Mary” Then, 4 minutes of… 10 pushups 100 ft overhead med ball run 3 minutes of… 10 wall balls (20/14) 50 ft overhead walking lunge 2 minutes of… 10 KB swings 100 ft bear crawl 1 minute...
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New Year’s Day 2016
WOD Strength: You have 2o minutes to have fun Metcon: For time: Row 2000m 50 Pistols (alternating) 30 Hang Cleans (185/115)
View ArticleLooked At You As It Fell
Endurance Workouts start tonight at 7:30pm! WOD Skills: Handstand Pushups max reps EMOM for 10 minutes 3 Pistols Right and Left EMOM for 5 minutes Metcon: 3 rounds of 3 mins on/3 mins off AMRAP in 3...
View ArticleOne In A Million
Games Launch Party, Thursday night at 8pm! WOD Skills: Handstand Pushups max reps EMOM, 10 minutes Then, 3 Pistols R & L EMOM, 5 minutes Metcon: 5 rounds: 16 6″ Target Burpees 12 Toes To Bar 8...
View ArticleWOD for 041916
WOD Skills: Handstand Pushups EMOM 10 minutes max reps Then, 3 Pistols (right and left) EMOM 5 minutes 3 Rounds: Metcon: 7 Squat Cleans (185/115) 14 HSPU Run 400m
View ArticleI’ll Have What She’s Having
WOD Skills: Handstand Pushups EMOM 10 minutes Max reps Then, EMOM 5 minutes Pistols, 3 right, 3 left Metcon: 3 Rounds, 1 minute rest between rounds AMRAP 3 minutes 9 DB Thrusters 30/20 6 Burpees 3 HSPU
View ArticleWOD for 073116
Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3, for time: Row 1000m 25 One-legged squats, alternating 15 Hang Cleans (225 / 135 lbs) Chipper style, the...
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