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muscle ups

Muscle Uppin

Holiday Yoga Event with our friends from Lululemon and Patanjali’s Yoga this Sunday at 10:30 in the big room! Click Here For Today’s Schedule Muscle Ups in Super Slow Motion Holiday Week Schedule Christmas Eve – No 5, 6, 7pm WODs or Barbell Club Christmas Day – 10am WOD only Thursday 
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Snatching Is Paleo

CFD had the winning Scaled Division team at this weekend’s Triangle Invitational! Click Here For Today’s Schedule ENDURANCE WORKOUT tonight at 6pm!
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Dumbbell Snatched

CFD 5th Anniversary Open House! THIS Saturday, 10am-2pm! Info here! Click Here For Today’s Schedule Snatch Drills 1-arm Dumbbell Snatch
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Whole Lotta Front Squattin

COACH RICK SCARPULLA WILL BE AT CFD THIS WEEKEND for his ULTIMATE ATHLETE SEMINAR!  Spots still available!  Click here for more info Click Here For Today’s Schedule Efficiency Tips For Muscle Ups
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Hard Pull, Fast Drop

Free Goal Setting Workshop for all CFDers on Saturday, 9/28, 11am! More info here Click Here For Today’s Schedule ENDURANCE WORKOUT tonight at 6pm!
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Are You Grippin' Me?

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Only a few spots left! Details here WOD for Thursday 051613 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see vi
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Totally Muscled

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Only a few spots left! Details here WOD for Wednesday 051513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass thro
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Chipping Away

WOD for Tuesday 043013 -  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 Skill: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, jus
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Double Bell Ringing

WOD for Monday 042213 -  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 Skill: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, just
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Chipping Game

We’ll be doing the final Open WOD, 13.5, on Saturday morning from 9-11am! WOD for Thursday 040313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Kipping Pullups 5 Rounds: 5 reps of “
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