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toes to bar

Sumo Wrasslin

CFD is hosting the 5th Annual Carolina Fitness Challenge on January 18th! If you’re interested in volunteering, send an email volunteers@carolinafitnesschallenge.com! Click Here For Today’s Schedule Common Sumo Deadlift Errors
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Burpees Plus One, Or Two

Thanks to everyone who came to our 5th Anniversary Open House on Saturday! Here‘s some pics! Click Here For Today’s Schedule Burpee Pullups Toes to Bar (today’s L2 workout)
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Slammin Good Times

CFD 5th Anniversary Open House! TOMORROW, 10am-2pm! Info here! Click Here For Today’s Schedule ENDURANCE WORKOUT tonight at 6pm! Toes To Bar skill work for today
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Pistolero

CFD 5th Anniversary Open House! Saturday, October 26th, 10am-2pm! Info here! Click Here For Today’s Schedule ENDURANCE WORKOUT tonight at 6pm! Coach Ryan demos the skill segment
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Snatching

Click Here For Today’s Schedule Our new 6-week programming cycle begins this week!  You can see the full template here Pullup Toes To Bar for today’s L2 Workout
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Not Forgotten

Click Here For Today’s Schedule Pistol Scaling for today’s skill segment COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ATHLETE SEMINAR! Click here for more info Here’s what Rick wants you to know about his seminar: “OK, CrossFitters thi
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Over The River

Click Here For Today’s Schedule You may have noticed a little difference in how our WODs are being posted to the website each day.  That’s because we’ve begun using a new WOD Tracking application called WODTogether. At the top of the WOD posting below, you’ll see a small “whiteboard”
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Rolled Out

WOD for Saturday 081013 - 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:   With
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Hollowed Out

WOD for Wednesday 073113 -  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:   EMOM for 8 minutes: Hang from bar, assume hollow body position, activate
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Gripped Ripped

WOD for Monday 072913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 6 Rounds: 1st position Clean and Jerk Jerk Rest 1 minute between rounds Use 40% of CJ 1RM for rounds 1-3 Increase to 50
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