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muscle ups

Five and Dime

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon!  FREE for all regular athletes and Bootcampers!  Register here. WOD for Friday 070612 – Click Here For Today’s Schedule Muscle Ups Perform 2-5 reps per minute on the minute for 12 minutes 
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Full Depth

The Iron Samurai is here this weekend!  You shouldn’t miss this! Click here WOD for Saturday 063012 — Click Here For Today’s Schedule Snatch 12-15 reps up to @80% 1RM –Rest– “Amanda“ 9-7-5 reps For Time: Muscle Ups Snatch (135/95) Post Snatch Loads
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Shuttle Countdown

The Iron Samurai is coming to CFD on June 30th!  You shouldn’t miss this! Click here WOD for Tuesday 061912 — Click Here For Today’s Schedule Muscle Ups 2-3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: 12 KB Swings (70/52) 8 Pullups Sand Bag Shut
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Game, Set, Snatch

CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Sunday 061012 — Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 5 Rounds For Time: 5 Muscle Ups 10 KB Snatch (52/35) – 5 each arm Post Workout Time To
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Shoulder That Weapon

CFD Field Day Next Saturday, 11am-2pm! More info and RSVP here! WOD for Saturday 060212 — Click Here For Today’s Schedule Muscle Ups 1-2 Reps on the minute for 12 minutes –Rest– 8 Rounds For Time: 10 Jumping Lunges (5 per leg) 15 Sandbag Shoulder to Squats (video) Po
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Powered Up

CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd! We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email dave@cross
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Behind Bars

CFD is going to watch the Carolina Phoenix!  Come watch Murphie smash people!  Info here. WOD for Thursday 051712 — Click Here For Today’s Schedule Muscle Ups 15 minutes of practice Use your time wisely – if you have MUs set the clock and perform 1,2, or 3 (or more) reps on the
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Nasty Girls…And Boys

CFD is going to see the Durham Bulls on May 19th! Wanna come? Click here WOD for Tuesday 050812 — Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Post
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Everyday I'm Musclin'

CFD is going to see the Durham Bulls on May 19th!   You can still reserve your tickets! Click here WOD for Thursday 050312 — Click Here For Today’s Schedule Parallette Shoot Throughs Perform 50-75 Strict Reps –Rest– For Time: 30 Muscle Ups Post Workout Time to Commen
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Thrusterin, Thrusterin

CFD is going to see the Durham Bulls on May 19th!   Hope you can join us. Click here for more info WOD for Friday 041312 — Click Here For Today’s Schedule Clean 5-5-5-3-3-3 –Rest– 9-6-3 Reps For Time: Thruster (165/115) Muscle Ups Post Clean Loads and Workout Time to
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