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push jerk

Beef Jerky

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Space is limited!  More info here WOD for Wednesday 013013 – Click Here For Today’s Schedule Clean and Jerk Establish 1RM –Rest– Complete 4 Rounds: Max Reps Push Press (155/105) 30 Double Un
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Break It Up

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!  Spots are filling up! WOD for Friday 011813 – Click Here For Today’s Schedule Jerk – 90%                1-1-1-1-1       –Rest– For time: 75 KB Snatches (52/35) 50 Toes to Bar *Can be
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Power Complex

Thank you to everyone who helped with Carolina Fitness Challenge on Saturday! And congratulations to all of our athletes and Coaches who competed! WOD for Monday 011413 – Click Here For Today’s Schedule Push Press        Establish 1RM              –Rest– Every 30 sec
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Pushing and Pulling

Please stop in this week to pick up your CFD branded holiday gift! WOD for Wednesday 121912 -Click Here For Today’s Schedule Jerk – 80% 1RM              3-3-3-3-3 –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Handstand Pushups Chest To Bar Pullups Post Jerk Loads and Wo
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High and Low

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Tuesday 112712 - Click Here For Today’s Schedule Bench Press – 60% bar weight + 20% band tension                  9 sets of 3 reps at 3 grip widths –Rest– 10 Rounds For Time
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Surrounded By Jerks

Check out awesome Black Friday weekend shopping from our friends at Muscle Driver USA and Rogue Fitness! WOD for Saturday 112412 - Click Here For Today’s Schedule Jerk – 90% 1RM               1-1-1-1-1    –Rest– For Time: 7 Power Clean and Jerks (155/105) 5 Handstand
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Torn Apart

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Monday 111912 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– 5 Rounds For Time: 5 Shoulder to Overhead (80% 1RM) 10 Pullups Finisher: Band Pull Aparts 100 Reps Post Push
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Anyway You Want It

WOD for Thursday 110812 – Click Here For Today’s Schedule Deadlift – 85% 1RM 2-2-2-2-2 Metcon: 4 Rounds For Time: 5 Any Way Overhead (185/135) 5 Deadhang Pullups 10 Toes To Bar Post Deadlift Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets o
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More Than A Mouthful

CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here WOD for Monday 102212 – Click Here For Today’s Schedule Clean and Jerk Establish 1RM –Rest– AMRAP in 15 minutes: 10 Overhead Reverse Alternating Lunge (45/35) 15 Situps 20 Double Unders Post Clean and Jerk Loads and Wo
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Never Forgotten

WOD for Tuesday 091112 – Click Here For Today’s Schedule Press (65%) 9 sets of 3 reps –Rest– “Air Force” Complete the following for time, but do 4 burpees at the start of each minute: 20 Thrusters (95/65) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overh
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