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CrossFit Workout of the Day (WOD)
CrossFit WOD classes focus on quality instruction in a small group environment. Each class lasts approximately 60 minutes and is structured to include a unique CrossFit inspired warm-up followed by specific skill instruction relating to exercise technique and safety and a strength or Olympic Weightlifting segment. Classes are highlighted by the conditioning workout (WOD) and conclude with a cool down period. Each workout is varied, challenging and efficient. By focusing on constantly varied, functional movements, performed at relatively high intensity, we guarantee you will accomplish more in less time than with any other exercise program.
Endurance workouts are designed for athletes who are training to complete in endurance sports or simply those who wish to specifically improve their endurance performance. Workouts focus primarily on running and the development of proper running mechanics, but may, from time to time, include rowing, squats, box jumps, burpees, wall ball shots, etc. Class will include a warmup, skill session, workout, and cool down. Time trials and interval workouts will be held each week, and may be held on the same day. For those interested in longer runs, workouts up to 10 miles and/or up to 90-minutes will be periodically held on Saturdays. Running this distance or time is always optional, and shorter distances and times will be offered as well. Learn more about CrossFit Endurance here.
Mobility classes are designed for our athletes to help in their pre-workout preparation and post-workout rest and recovery. Each class will focus on a different series of mobility drills and will include both static and dynamic stretching, work with power bands, and self-myofascial release with foam rollers and lacrosse balls. Athletes are encouraged to go at their own pace and will be given time each session to work on their own specific weaknesses. Click here to read about mobility guru, Kelly Starrett.
This class is for intermediate to advanced CrossFitters who are interested in joining a group for a competitive and fun workout. All participants should need little to no instruction on the basic CrossFit movements and skills and should be able to complete our regular daily WODs as RX’d. Participants can expect CrossFit Benchmark WODs, Hero WODs, Open WODs, and previous WODs from the CrossFit Games. This is not Open Gym time. All attendees will be expected to complete the workout posted as RX’d.
Our free Community Workout will introduce you to the basic philosophy behind the CrossFit Method and gives you the opportunity to experience a CrossFit workout scaled to your individual fitness level. Class is held every Saturday at 11am and is free and open to the public. No reservations necessary.
Open Gym time is intended for makeup workouts, Olympic weightlifting, barbell training, gymnastics training, or any other specific skill work you may choose.
If you are visiting Durham from an out of town CrossFit Affiliate we would love for you to come WOD with us! Just send us an email in advance of your workout so our Coaches will know to expect you.
Our daily drop in fee is $20. If you’re going to be in town for several days, let us know and we’ll work out a fair fee for your entire visit.
Have any questions? Please Email Us