Only 3 Days Left To Registe for DIRT!!
REGISTER NOW!

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

WOD for Wednesday 031010 – Click Here For Today’s Schedule
Cleans
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep.  
–Rest–
3 Rounds For Max Reps:
30 seconds Hang Power Clean (135/95)
90 seconds Rest
30 seconds Dynamic Pushups
90 seconds Rest
30 seconds Pullups
90 seconds Rest

Post Loads and Number of Reps Comments
Todays strength segment is designed to allow you to perform 20 properly executed Clean.  All reps should be full cleans, starting from the floor and received in a full front squat.  You should generally not be failing on any set.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.    

For the Metcon, use a power clean load and scale pushups and pullups as necessary to ensure proper movement execution and to minimize rest during the work period.  This will maximize power output and intensity!    

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

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

Wheels!

Day 2 of the 2010 CrossFit Games NC/SC Sectionals!
Go Allison, Ashley, and Mitchell!

Durham Indoor Rowing Trials!
Registration Deadline March 13th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Sunday 030710 – Click Here For Today’s Schedule
Weighted Pullups
5-5-5-5-5
–Rest–
“Annie”
50-40-30-20-10 Rep Rounds For Time:
Double Unders
Situps

Post Loads and Time to Comments
Use weight vest, weight belt, or dumbbell between the feet to add load for the pullups.  If you can’t yet do unassisted pullups, use the least amount of assistance for each set of five.

This is a CrossFit Benchmark WOD.  If you can’t do double unders, substitute parallette jumps.  Situps can be done anchored or unanchored.    

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop – Thursday, May 6th

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

Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Wednesday 030310 – Click Here For Today’s Schedule
Clean
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep. 
–Rest–
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullups
Rest 1 minute
Tabata Pushups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Loads and Tabata Score to Comments
Todays strength segment is designed to allow you to perform 20 properly executed Cleans.  All reps should be full cleans, starting from the floor and received in a full front squat.  You should generally not be failing on any set.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.      

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.  

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th

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

Bottom To Bottom Tabata Squats!

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 Friday 022610 – Click Here For Today’s Schedule
Press
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM
–Rest–
10 Minutes AMRAP of:
5 Ring Dips
10 second L-Sit
15 Hang Power Cleans (65/45) 

Post Loads and Number of Rounds Completed to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement.  All %’s should be based on your current 1RM for the lift.  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.  New 1RM’s may only be recorded if the lift is done with full ROM, ie full overhead press position and no bending of the knees or hips.     

For the Metcon, use either parallettes or rings for the L-Sits. 

OPEN GYM tonight from 7-8pm!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — ONLY 1 SPOT LEFT!
Durham Indoor Rowing Trials – Saturday, March 20th

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

Some Serious Presses!

We are excited to announce that Dr. Stewart Peters has joined our Coaching Team!

Boocamps start MONDAY!
Refer a friend to this session and we’ll give you ONE MONTH FREE!

WOD for Sunday 022110 – Click Here For Today’s Schedule
“Burpee Olympics”

There is NO Open Gym today while we host the Wilkes Olympic Weightlifting Seminar!

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — 3 SPOTS LEFT!
Durham Indoor Rowing Trials – Saturday, March 20th

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

Bootcamps – Starting Next Monday
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm) — Only 2 Spots Left!

Come see what Stew has in store for you today at the 11am and 12pm Burpee Olympics WOD!