CAROLINA FITNESS CHALLENGE
“The Fittest Man and Fittest Woman In Carolina” 

Athletes must sign in from 7-8am even if you’ve already registered!

Spectators’ fee of $20 includes lunch, post-event social, and charity donation.  

A portion of all proceeds will be donated to the Wounded Warrior Project and the Lumberjack CrossFit fund for the families of the victims at Ft. Hood.     

EVENT SCHEDULE
7:00-8:00am – Athlete Checkin (all athletes must check in during this time even if already registered)
8:30am – Athlete Meeting
9:00am – Heats for WOD #1 begin

EVENT WODs
WOD #1 
In 10 minutes, complete as many reps as possible from ground to overhead.
You may use any technique you like to move the load.  Bar must be extended overhead with the knees and hips in full extension.   
Men’s Weight:  135lbs     Women’s Weight:  95lbs

WOD #2
21-15-9
Deadlifts (Men: 225lbs, Women: 155lbs)
Box Jumps
Toes To Bar

WOD #3
This is the Final WOD.  Only the Top 10 Men and Women will participate in this workout, which will be announced on Saturday afternoon. 

EVENT SPONSORS
    

For more information, email Dave at dave@crossfitdurham.com or Greg at greg@crossfitdurham.com or call   (919) 314-7655 

On Saturday, September 26th CrossFit Durham will take part in Fight Gone Bad IV, a nationwide fundraiser benefiting the Wounded Warrior Project and Athletes For A Cure.  Click here to register for our Team and let’s raise $10,000 for these two worthy causes.  Learn more about what we have planned under Upcoming Events.
WHY YOU SHOULD REGISTER TODAY – CLICK HERE!

**Gym News**
Cubbies are in!  Please keep all of your personal, non-WOD essential stuff in them when you come to workout.  We’re working on getting a board for car keys, as well.  Please take everything (shoes, journals, etc) with you when you’re done.  Anything left in cubbies at the end of each night will be placed in the “Lost and Found” box.

Sign up here for Foundations Classes
Starting August 4th  – Tues, Thurs @ 7pm (meets 4 times)
Starting August 18th  – Tues, Thurs @ 7pm (meets 4 times)

WOD for Saturday 090801 — Today’s Schedule — Click Here
“Nasty Girls”
3 Rounds for time: 
50 Air Squats
7 Muscle Ups (sub 4 pullups and 4 ring dips for each muscle up)
10 Hang Power Cleans (135/95)

Post Time to Comments  

Today’s Fitness Article Links
Fitness In 6 Minutes?
Observations By The Angry Coach
Hanging Knees To Elbows

Get your muscle ups ready!

Please join us TODAY for our GRAND OPENING party on from 12pm-4pm!

Pig Roast and BBQ!

We will be running Benchmark WODs every hour!

Come out for “Fran” @ 1:30, “Fight Gone Bad” @ 2:30, and “Cindy” at 3:30!

Nutritional products, samples and demos to be provided!

Screening of “Every Second Counts”!

Bring Your Friends and Help Us Celebrate!

* Note:  We will not be holding regularly scheduled WODs at 9:00am and 10:00am or the Beginner’s Class at 11:00am.  Please join us for your daily workout during the Grand Opening festivities.  All WOD’s will be scaled as necessary for the beginners who may be in attendance and are brave enough to “get some” 

** All guests MUST sign a waiver before participating in any WODs or workout demos

THE CROSSFIT TOTAL EVENT! 

There will be awards given to both the Men and Women with the Highest Total and ALSO to the best total calculated on a POUND FOR POUND basis!  Everyone can participate in this event with something on the line! 

No regular WODs held today, but we will still have our Beginner’s Class at 11am.

Some CrossFit Total Vids to Inspire You — Who’s Got the Smelling Salts?

CROSSFIT DURHAM MOVED TODAY! 

Thanks to everyone who came out and helped with the move!  Click here for some pics of the new space.  

An eager group of CrossFit Durham athletes made up their own “Moving Day WOD”  (don’t try this at home!)

For Time:
Drink 1 Beer
20 Burpees
Drink 1 Beer
20 Pullups
Drink 1 Beer
20 Box Jumps

CHECK OUT THE PICS!

TODAY IS MOVING DAY! 

Regular WODs will be held at 9am, 10am, and Beginners Class at 11am.  If you’re available to help with the move beginning at 11am we’d appreciate the extra hands! 

Please make sure you have read the Important Announcement 

Saturday 09040

“Isabel”
For Time
30 Snatches (135lbs/95lbs)

Post Time to Comments

Our new location at the Trotter Building, 410 West Geer Street

Sign Up Here for the Olympic Weightlifting Class this Saturday from 12-3!  

For more info on this workshop click on Upcoming Events or email dave@crossfitdurham.com.   

Wednesday 090325

Complete AMRAP in 20 minutes of:
Run 400m
Max Reps Shoulder Press (95lbs/65lbs)

Post Number of Rounds and Number of Reps Completed to Comments

Today’s Fitness Article Links
Why You Shouldn’t Lift in Running Shoes
Are You Running Fast Enough?
Real Healthy Eating