CFD is going to see the Durham Bulls on May 19th!

Last chance to get tickets! Click here

WOD for Sunday 051312 — Click Here For Today’s Schedule
“Cindy”
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Air Squats
OR
“Mary”
5 Handstand Pushups
10 Pistols (5 each leg)
15 Pullups

Post Rounds Completed to Comments
Today is the final day of “Benchmark Week” and we finish with a choice of either Cindy or Mary.  Pick your favorite girl in honor of Mom.

ENDURANCE WORKOUT this morning at 9am!

Our new Barbell Basics Course starts Wednesday, May 14th! 

More info here.  Just a couple of spots left!

Last chance to get tickets! Click here

WOD for Saturday 051212 — Click Here For Today’s Schedule
Jerk
Establish 1RM
–Rest–
“Grace”
For Time:
30 Clean and Jerks (135/95)

Post Jerk Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Jerk.  You can push, power, or split.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Grace”, a CrossFit classic! Note that RXd scores can be done with power cleans.  But if you want to step it up perform with full cleans.

COMMUNITY WORKOUT today at 11am!  Bring your friends!

OPEN GYM today from 11-1:30pm! (11-12 in the green room, 12-1:30pm in the main room)!

Rich Froning does Grace at 225lbs

Click here to view the embedded video.

Our new Barbell Basics Course starts next Wednesday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Friday 051112 — Click Here For Today’s Schedule
Snatch
Establish 1RM
–Rest–
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Snatch Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Snatch.  Receive the bar in a full overhead squat.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Helen”, a CrossFit classic! Note that RXd the KB Swings are American.  You can perform with Power Cleans, but you must designate you did along with your score.

Open Gym tonight from 7-7:45pm!

Klokov 196kg Snatch in Slow Motion

Click here to view the embedded video.

Our new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Thursday 051012 — Click Here For Today’s Schedule
Clean
Establish 1RM
–Rest–
“Elizabeth”
21-15-9 Reps For Time:
Clean (135/95)
Ring Dips

Post Clean Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Clean.  Receive the bar in a full front squat.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Elizabeth”, a CrossFit classic! Note that this WOD should be done with FULL SQUAT CLEANS.  You can perform with Power Cleans, but you must designate you did along with your score.

There is no formal ENDURANCE WORKOUT tonight, but you can definitely come row or run on your own!

Our new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Wednesday 050912 — Click Here For Today’s Schedule
Turkish Get Up
Establish 1RM
–Rest–
“Fran”
21-15-9 Reps For Time:
Thrusters (95/65)
Pullups

Post TGU Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Turkish Get Up.  Switch to a barbell if you can max out the KB loads.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Fran” a CrossFit classic!  If you’ve done Fran recently and want to try her with a little twist, use two 44-lb KBs for the Thrusters or do Chest to Bar Pullups.

Camille Leblanc-Bazinet Does Fran

Click here to view the embedded video.

Our second Olympic Weightlifting Intensive Course begins TONIGHT and new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!