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

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Daily Workouts

Miss You Much

Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: 4 rounds: 10 Sumo deadlift high-pulls (95/65) 10 push press 20 Front
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Hangin Tough

Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Deadlift Test for 1RM Metcon: AMRAP 12 50 Double Unders 20 Kettlebell Swings (70/53) 7 Power Clean(185/135)
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Cold Hearted

Muscle Up practice session this morning from 9-10am with Dave!  If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen!  No pullups?  Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength segment f
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Toy Soldiers

Don’t forget we have a special Pullup/Muscle Up Session this Sunday morning at 9am! If you’re still struggling to get pullups, COME! If you have pullups and dips, but no Muscle Up, COME! This class is for you and you will walk away with a plan to make these basic movements
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CrossFit Open 15.1/15.1a

WOD AMRAP in 9 minutes: 15 Toes to Bar 10 Deadlifts (115/75) 5 Power Snatch (115/175) In 6 minutes from 9:01 to 15:00: Establish 1RM Clean and Jerk Scaled Version: AMRAP in 9 minutes: 15 Hanging Knee Raises 10 Deadlifts (85/55) 5 Ground to overhead (85/55) In 6 minutes from 9:01 to 15
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Good Thing

The Open starts TOMORROW!  You can still register! WOD Strength: Hang Clean 8-10 reps gradually increasing load 1-1-1 @ 90% 1RM Metcon: On a 2 minute clock perform: 20 KB Swings (24/16) Max Wall Balls in remaining time Rest 2 minutes 4 sets total Score is number of Wall Balls complete
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Rock On

Have you registered for The Open yet?  Starts FRIDAY! WOD  Strength: Bench Press 4-4-4-4 @80% 1RM Metcon: 3 rounds: 7 Front Squats (225/155) 14 Burpees 21 Pullups Time cap of 20 minutes Having trouble with Pullups?  You should come to our Pullup/Muscle Up class this Sunday morning at
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She Drives Me Crazy

Have you registered for The Open yet?  Starts FRIDAY! WOD Strength: Power Snatch 1-1-1-1 @80% 1RM Metcon: 10 Rounds 15 Deadlifts (135/95) 15 Pushups Time cap of 15 minutes
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Have you registered for The Open yet?  Starts FRIDAY! WOD Strength: Back Squat Test 1RM Metcon: 3 Rounds For Time: Run 400m 10 Clean and Jerk (185/135)
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Living Years

Muscle Up practice session this morning from 9-10am with Dave!  If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen!  No pullups?  Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength seg
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