Kettlebell Workouts
Bodyweight Choices
2 weeks ago
CFD is going to see the Durham Bulls on May 19th!
You can still reserve your tickets! Click here
WOD for Tuesday 050112 — Click Here For Today’s Schedule
Turkish Situps
3-3-3-3-3-3
–Rest–
Complete the following in the least amount of sets possible:
50 Handstand Pushups
100 Pullups
This is not for time
Post Turkish Situp Loads and Workout Time to Comments
For the strength segment, perform 3 Turkish Situps on each side with as much weight as possible. You do not need to use the same load on each side. Take your time and don’t rush. Take caution getting the KB in and out of position…watch the rotator cuff! If you’re up for it, try doing two hands at once (see video below) — but don’t be dumb.
For the conditioning workout, you can break up each movement as you wish, but attempt in as few sets as possible. You can also alternate between movements as necessary. This workout is not timed. Rest as needed between sets.
Two Handed Turkish Situps
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here. Just a couple of spots left!
The Great Sambino
2 weeks ago
Happy 8th Birthday to the inspiration behind CFD, The Great Sambino!
Without him, none of this is possible!
CFD is going to see the Durham Bulls on May 19th!
You can still reserve your tickets! Click here
WOD for Monday 043012 — Click Here For Today’s Schedule
Front Squat
3-3-3-1-1-1
–Rest–
21-15-9 Reps For Time::
Front Squat (185/115)
KB Swings (52/35)
Post Front Squat Loads and Workout Time to Comments
For the strength segment, work up to the heaviest single rep Front Squat for the day.
For the conditioning workout, you may take the bar from a rack. KB Swings can be Russian or American…just indicate which one you use.
ENDURANCE WORKOUT tonight at 6pm!
39-time World Record Holder, Laura Phelps-Sweatt – Safety Squat Bar Front Squat 375lbs
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here. Just a couple of spots left!
Russian Style
3 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Tuesday 042412 — Click Here For Today’s Schedule
Turkish Get Up
2-2-2-2-2-2
–Rest–
4 Rounds:
1 minute – Deadlifts (85% 1RM)
1 minute – Russian KB swings (70/52)
Rest 1 minute
Post TGU Loads and Workout Reps to Comments
For the strength segment, perform TGUs on each arm in sets of 2. You do not have to use the same load for both arms. Work hard to keep your straight leg from raising off the floor as you move through the first part of the movement (Turkish Situp).
For the conditioning workout, perform as many reps as possible in each minute. There is a 1 minute rest between Rounds. Score is total number of reps completed.
Kettlebell Swing Corrected
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
Hip Drivin Couple
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Monday 041612 — Click Here For Today’s Schedule
Front Squat
5-5-5-3-3-3
–Rest–
21-15-9 Reps For Time:
Back Squats (225/155)
KB Swings (70/52)
Post Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Front Squats.
For the conditioning workout, scale Back Squat load to 70% 1RM and KB Swing load or movement (American/Russian) as necessary.
ENDURANCE WORKOUT tonight at 6pm!
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
Doubled Couplet
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Saturday 041412 — Click Here For Today’s Schedule
KB Overhead Squat
2-2-2-2-2-2
–Rest–
In teams of two, alternating rounds, with each partner completing all three rounds,
21-15-9 Reps For Time:
Overhead Squats (95/65)
Burpees
Post KB OHS Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of two KB Overhead Squats. You do not need to use the same load on each side. Do not increase the load if you are not squatting below parallel or keeping your loaded arm locked out overhead.
For the conditioning workout, you and your partner will each
COMMUNITY WORKOUT today at 11am! Bring your friends!
OPEN GYM today from 11am-1:30pm! Note: From 11-12 in the “turf” room and from 12-1:30 in the “main” room.
