410 W Geer St, Durham, NC 27701 (919) 907-1233

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Benchmark WODs

Lynne Lang Syne

New Bootcamps start on Monday! WOD for Friday 123011 — Click Here For Today’s Schedule “Lynne” 5 Rounds NOT For Time: Max Rep Bench Press (1x bodyweight) Immediately followed by, Max Rep Pullups Rest as needed between rounds Post Bench Press and Pullup Reps to Comments This is a
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Yep, She's Back

Did you hear the big news? WOD for Wednesday 101911 – Click Here For Today’s Schedule Front Squat 3-3-3-3 –Rest– “Fran” 21-15-9 For Time: Thrusters (95/65) Pullups Post Front Squat Loads and Workout Time to Comments For the strength segment, perform 4 set
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Amazing "Grace"

Click the image above to vote for CFD in the Best Gym Category!  Voting Closes TODAY! Barbells For Boobs Workout coming TOMORROW!  Need some inspiration to participate?  Read this WOD for Saturday 101511 - Heats will run every 15-20 minutes this morning from 9-11am Amazing “Grac
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Fight Gone Bad 6

Fight Gone Bad 6 is TODAY!  We still need your help!  Sign up here You must be registered and raise some funds to participate (19 athletes so far)  – As of now we will run 2 heats in the 9am and 2 heats in the 10am class times.  We are able to run heats of 9 athletes at a time. 
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Pizza, Pizza!

Fight Gone Bad 6 is coming on 9/17!  Sign up here WOD for Wednesday 090711 – Click Here For Today’s Schedule Dips – Bar or Rings 5 sets of 5 as heavy as possible –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Dip Loa
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Friday Labor

31 Heroes Workout this Saturday and Fight Gone Bad 6 on 9/17!  You must register to workout on these days!  Learn more WOD for Friday 090211 – Click Here For Today’s Schedule Handstands Practice! –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squa
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Beth, What Can I Do?

Potluck Party this Sunday!  RSVP on our Facebook page! Lots of new faces in the gym!  Make sure you say hello if you don’t recognize someone!  WOD for Friday 081211 – Click Here For Today’s Schedule Hang Power Clean 2-2-2-2-2 –Rest– “Elizabeth” 21-1
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The African Anteater Ritual

Potluck Party on Sunday, August 14th!  RSVP on our Facebook page! WOD for Thursday 080411 – Click Here For Today’s Schedule Turkish Get Ups Alternate arms and do reps for 10 minutes (this is NOT for max reps) –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups
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Hold Up

Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Wednesday 071311 – Click Here For Today’s Schedule Plank Holds – (video) Accumulate a total of 5 minutes in a static plank hold Flexed Arm Hang - (video) Accumulate a total of 5 minutes in a flexed arm hang R
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Ease Off The Accelerator

Nutrition Q&A Session — THIS SATURDAY, 12-1:30pm – FREE! WOD for Thursday 032411 – Click Here For Today’s Schedule Press (Week 4 – Deload Week) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” –Rest– “Helen” 3 Rounds F
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