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air squats

Gracious Cindy

CFD Holiday Party – Saturday, December 7th! 7-10pm at Surf Club!  Details here! Click Here For Today’s Schedule THANKSGIVING WEEK SCHEDULE Saturday – Regular Schedule PLUS 10:30am Yoga with Lexy Sunday – Regular Schedule
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Thanksgiving 2013

WODs today at 9 and 10am! THANKSGIVING WEEK SCHEDULE Thursday – WODs at 9 and 10am for all athletes and Bootcampers Friday – WODs at 9 and 10am for all athletes and Bootcampers Saturday – Regular Schedule PLUS 10:30am Yoga with Lexy Sunday – Regular Schedule
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Mini-Barb

CFD Holiday Party – Saturday, December 7th! 7-10pm at Surf Club!  Details here! Click Here For Today’s Schedule Our new 6 week programming cycle began this week and will carry us through Christmas.  You can view the template here. OPEN GYM today from 10am-12pm! THANKSGIVING WEEK SCHED
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Back In Time

CFD Holiday Party – Saturday, December 7th, 7pm-? Details coming soon! Click Here For Today’s Schedule OPEN GYM today from 10am-12pm!
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Up Close And Personal

CFD 5th Anniversary Open House! Saturday, October 26th, 10am-2pm! Info here! Click Here For Today’s Schedule Lateral Box Jumps
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Angie Meet Annie

Great job to everyone with yesterday’s WOD and tryout.  We’ll announce the RX Team for the Triangle Invitational later this week.  If you’d still like to tryout, get in touch with Dave or Tripp.   OPEN GYM today from 10am-12pm! How to make tape grips for your hands
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Dating Game

  Our new 6 week programming cycle started this passed Monday.  You can view the template here Click Here For Today’s Schedule COMMUNITY WORKOUT  today at 11am!  Feel free to bring a friend! OPEN GYM today from 11am-2pm!
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Pieces of "Cindy"

WOD for Sunday 081113 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: &
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Plyo Pushed

CrossFit Total is coming on August 17th!  Have you signed up yet? Competitive in style, but just for fun.  Seriously, what is there to lose? WOD for Wednesday 080813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):  3 Rounds of CF Warmup – 1
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Choosing Jerks

WOD for Tuesday 073013 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Jerk Skill Transfer Exercises 1 Round is: 3 reps of each from the back (Push Press, Push Jerk, Split Jerk) 3 reps of each from the front (Push Press, Push Je
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