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

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Daily Workouts

Morning Train

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD Strength: Hang Power Clean 3-3-3-1-1-1  As heavy as possible Metcon: For Time: 21-15-9 Muscle ups (1:1 Pullups/Ring Dips) 400m Run
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Kiss On My List

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD  Skill: 3 x 10 sec. Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand holds Scale do
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Sunday Shenanigans

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: Teams of 2 3 rounds: 4 x 200 Meter Run (Alternating) 40 Power Cleans (115/80) 40 Box Jump Overs (24/20) Both athletes can be working at the same time during the Power Cleans an
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Naughty Nancy

WOD Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Nancy” 5 rounds for time: 400 meter run 95 pound Overhead squat, 15 reps
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Tide Is High

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD Strength: Press 5-5-5-3-3-3 Metcon: 3 rounds for time: 50 Situps 25 Hand Release Pushups
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Just Like Starting Over

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Skills: Complete 4 Rounds 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work up as heavy as possible Me
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Still Rock and Roll

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Strength: Back Squat 5-5-5-3-3-3 Metcon: 12-9-6 reps for time: Deadlift (315/225) Bar Muscle-ups Time cap of 8 minutes
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Crazy Little Thing

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Skills: KB Snatch Practice EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can han
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Please Don’t Go

Some changes to our programming beginning today.  Read here WOD  Strength: Hang Power Clean 3-3-3-1-1-1  As heavy as possible Metcon: 2 rounds for time: 10 Front Squats (205/155) 10 Burpee Muscle-Ups (burpee chest to bar pullups)
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And We Danced

Congratulations to yesterday’s CrossFit Total Pound for Pound Champions, Bill McClanahan and Amanda Utevsky! WOD Skill: Power Snatch Drills 1 rep from 1st position 1 rep from 2nd position 1 rep from 3rd position 6 rounds total Add weight each round and get as heavy as possible M
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