HAPPY VALENTINE’S DAY! 

Hope to see you for a great WOD today!

WOD for Tuesday 021412 — Click Here For Today’s Schedule
Turkish Get Ups
2-2-2-2-2-2-2-2
–Rest–
AMRAP in 14 minutes:
14 Hang Clean (115/75)
14 Situps
14 Pushups
14 Ring Rows
14 Double Unders

Post Workout Rounds to Comments
For the strength segment, perform 8 sets of 2 rep TGUs on each arm.  Work as heavy as you can, BUT make sure you maintain strict control of your body and the KB at all times.  Do not get sloppy!  Sloppy = Get Hurt

For the conditioning workout, note that the Hang Cleans are received in full front squat.  Scale loads and movements as necessary.  Sub for DUs is parallette jumps.   

Caleb Ward will be here Saturday! 

There are still some spots left for this day long seminar…and it’s only $100!

Register here

The 2nd Annual Valentine’s Day Couples Throwdown is TODAY! 

Please register if you haven’t already or bring $10 cash for your team.  

Event starts at 9am and may include outdoor workouts…dress accordingly!

Each team will compete in two workouts, which will be posted at the gym.

All regular classes are cancelled today.  There is a COMMUNITY WORKOUT at 11am!

(The back strength area will be open for those who want to come and lift)

]]> http://crossfitdurham.com/2012-couples-throwdown/feed/ 1 http://crossfitdurham.com/2011-carolina-fitness-challenge/ http://crossfitdurham.com/2011-carolina-fitness-challenge/#comments Sat, 10 Dec 2011 02:00:28 +0000 Dave http://crossfitdurham.com/?p=9691

We are hosting the 2011 Carolina Fitness Challenge today!

All regularly scheduled classes are cancelled. 

For more info on the Challenge click here

Spectator tickets are still available – $20 includes lunch from Q-Shack

CROSSFIT DURHAM IS EXPANDING!

Beginning next week, we will be chopping down the wall that divides us with the yoga studio and taking on an additional 2000 square feet of training space!

Here’s a list of some of the equipment that we expect to be part of our expansion:

- A brand new, 34′ Pullup Cage from Rogue Fitness that will include 8 built in squat racks, smaller diameter pullup bars, pullup bar space for up to 40 athletes at once (bigger than this)

- Indoor Artificial Turf for sled pushes and sprints (see how it may look)

- Pendlay Barbell Kilogram Competition Weights (colorful and shiny)

- 3 Pendlay 20kg Bars (check it out)

- 1 Pendlay 15kg Bar (check it out)

- 6 Standard 45lb WOD bars

- Slam balls ranging from 15 to 30lbs (slam away here)

- Jerk Boxes for jerk training and other Olympic lifts (see them)

- 2 Rogue Yoke Racks (squat on them, carry them, push them - (check it out)

- Climbing Ropes

- New multi-height plyo boxes (like these)

- Climbing Peg Board (see one)

- Gibson Ring Trainers (see them)

- Atlas Stones (in action)

- Physician’s Scale (like this)

- Vertical Jump & Reach Board (how high can you go?)

Here are some of the things we are working to add in the near future to enhance your training and overall experience at CFD:

- 50′ of wall space for an expanded, permanent and enhanced Wall Ball and Handstand Pushup training area

- A dedicated Olympic Weightlifting/Strength Training area

- Additional cubbie holes and lobby/waiting area

- An Athlete Resource Center stocked with recipes and training information

- New PR and Goal Boards

- Martial arts training program

- Kettlebell classes

- Pilates and Yoga for CrossFitters classes

- On site Chiropractic Care

- Official launch of the Bull City Barbell Club

- CrossFit, Weightlifting, and Nutrition DVD seminar series

- Our very own, in house CrossFit Athlete Development System

We are very excited about all of the upcoming changes!  We appreciate your cooperation and patience over the next couple of weeks as things may get a bit messy and out of place. 

We are committed to providing our Community with the best training gym around! 
Thank you to all of our athletes for making this expansion possible!

Meet runs from 10am-3pm!  Spectators are FREE!  Come out and watch the fireworks!

Upcoming Foundations Courses
Starting May 31st - (Tues/Thurs @7pm)
Starting June 28th - (Tues/Thurs @7pm)

Upcoming Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.