Check out some of our athletes in action on our YouTube channel!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Sessions!

WOD for Monday 030110 – Click Here For Today’s Schedule
Front Squat
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings 
12 Pullups 

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.      

This Metcon is a CrossFit Benchmark WOD.  Scale pullups and KB load only to ensure proper movement execution.   

ENDURANCE WOD tonight at 6pm! 

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

617lb Front Squat Made Easy

Are you following us on Facebook yet? 

*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
Foundations Class or February Bootcamps
will receive ONE MONTH FREE!

Help us spread the word about CrossFit Durham!

WOD for Wednesday 021010 – Click Here For Today’s Schedule
Cleans
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 95% 1RM
–Rest–
2 Rounds of “Barbara” (3 minutes rest b/t rounds)
20 Pullups
30 Pushups
40 Situps
50 Air Squats

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day. 

This metcon is a modified CrossFit Benchmark WOD.  Each round should be completed in 3-5 minutes, so scale pullups and pushups accordingly to maximize power output and intensity.          

*SURVEY QUESTION OF THE DAY*
Hey Ladies!   Would you be interested in a Women’s Self-Defense Seminar?  Post answer to comments

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — FILLING FAST!
Durham Indoor Rowing Trials – Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Feb. 22nd
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

This could be you at the Beast Skills seminar on March 13th!

DURHAM INDOOR ROWING TRIALS
Saturday, March 20th — Register here!

*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
Foundations Class or February Bootcamps
will receive ONE MONTH FREE!

Help us spread the word about CrossFit Durham!

WOD for Tuesday 020910 – Click Here For Today’s Schedule
Deadlifts
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 95% 1RM
–Rest–
“Christine”
3 Rounds For Time:
Row 500m
12 Deadlifts (bodyweight)
21 Box Jumps

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.

The metcon is a CrossFit Benchmark WOD designed to be completed in 10-12 minutes.  The Deadlift load is already scaled based on bodyweight, but use your best judgement to ensure proper movement execution and safety.  You should be able to complete the Deadlifts without stopping.  Make sure to put your RX’d efforts on the “Benchmark Board”!      

*SURVEY QUESTION OF THE DAY*
When is the last time you did a “traditional” workout since starting CrossFit?  Post answer to comments

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — FILLING FAST!
Durham Indoor Rowing Trials – Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Feb. 22nd
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

Deadlifting “Old School”.  Go Murph!

*DUE TO ICY CONDITIONS
ALL OUR 0615, 0715 AND 0830 CLASSES AND BOOTCAMPS 
ARE CANCELLED ON MONDAY MORNING*

 DURHAM INDOOR ROWING TRIALS
Saturday, March 20th — Register here!

*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
Foundations Class or February Bootcamps
will receive ONE MONTH FREE!

Help us spread the word about CrossFit Durham!

WOD for Monday 020110 – Click Here For Today’s Schedule
Front Squats
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps  @ 95% 1RM
–Rest–
“Jackie”
For Time:
Row 1000m
50 Thrusters (45/35)
30 Pullups

Post Loads and Time to Comments
This is a CrossFit Benchmark WOD.  Only scale as necessary to ensure proper movement execution.  

ENDURANCE WOD tonight at 6pm!

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th
Durham Indoor Rowing Trials – Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Feb. 22nd
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

Go for your own WORLD RECORD at the Durham Indoor Rowing Trials on March 13th!

BEAST SKILLS EARLY BIRD REGISTRATION ENDS IN 3 DAYS!

*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
two Foundations Classes or February Bootcamps
 will receive ONE MONTH FREE!

Help us spread the word about CrossFit Durham!

WOD for Thursday 012810 – Click Here For Today’s Schedule
“Filthy Fifty”
50 Reps of each for time:
Box Jumps
Jumping Pullup
KB Swings (52/35)
Walking Lunges
Knees to Elbows
Push Press
Back Extensions
Wall Ball (20/12)
Burpees
Double Unders

Post Loads and Time to Comments
This is a CrossFit Benchmark WOD.  Loads and movements should be scaled as necessary to allow for proper execution and to maximize power output and intensity.    

*SURVEY QUESTION OF THE DAY*
What is your favorite restaurant in the Triangle?  Post answer to comments.

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – Sunday, February 21st
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th
Durham Indoor Rowing Trials – Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Feb. 22nd
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

Filthy 50 in Muscle and Fitness Magazine!