Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project!

WOD for Saturday 080710 – – Click Here For Today’s Schedule 
“Roy”
5 Rounds For Time:
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pullups

Post Time to Comments
This is a CrossFit Hero WOD.  Scale movements AND volume to ensure proper movement execution.  

*SCHEDULE UPDATE*
Beginning this Sunday, August 8th, there will be WODs at 10am and 11am.  There will no longer be a 12pm WOD on Sundays.

Upcoming Events
Fight Gone Bad 5 - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Pool Party & Potluck!
Saturday, July 10th — More info

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Monday 070510 
“The Seven”
7 Rounds For Time:
7 Handstand Pushups
7 Thrusters (135/95)
7 KTE
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (70/52)
7 Pullups

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The Metcon is a CrossFit Hero WOD.  Scale movements to ensure proper execution. 

Today’s Schedule 
7:15am Bootcamp
8:30am WOD
11:30am WOD
5:00pm WOD
6:00pm WOD
7:00pm Bootcamp
There is NO Endurance WOD tonight!

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Upcoming Events
Pool Party & Potluck – Saturday, July 10th
Tactical Strength Challenge – Saturday, July 24th
SMR Coaches Clinic - Sat/Sun, August 21/22
Pendlay Olympic Seminar - Satrday, October 2nd

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Need a gift for Dad for Father’s Day?  Click here!

Refer a friend to one of June 22nd Foundations Class
and we’ll give you ONE MONTH FREE!

WOD for Tuesday 060810 – Click Here For Today’s Schedule 
“Garrett”
3 Rounds For Time:
75 Air Squats
25 Handstand Pushups
25 L-Pullups  

Post Time to Comments
This is a CrossFit Hero WOD.  Scale movements to allow for proper movement execution.  

*SURVEY QUESTION OF THE DAY*
Would you attend a day long Olympic Lifting Seminar with Glenn Pendlay for $150?  Please post answer to comments and if there’s enough interest we’ll bring him here. 

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Started Last Night, but you can still register!
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Need a gift for Dad for Father’s Day?  Click here!

Refer a friend to one of June 22nd Foundations Class
and we’ll give you ONE MONTH FREE!

WOD for Friday 060410 – Click Here For Today’s Schedule 
“Michael”
3 Rounds For Time:
Run 800m
50 Back Extensions
50 Situps

Post Time to Comments
This is a CrossFit Hero WOD, use a manageable load on the DB Box Jump & Clean and a box height that allows you to complete the movement without gashing your shins open.  If you do open your shins, please clean your DNA off the box and floor  

There is NO OPEN GYM tonight at 7pm! 

*SURVEY QUESTION OF THE DAY*
If you normally come out to the Sunday WODs would you prefer that they were held earlier in the day or are they just right at 11am and 12pm?  Please post answer to comments.

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)\

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Happy Memorial Day!
There will be one WOD today at 9am.  All other WODs are cancelled.

WOD for Monday 053010
“Murph”
For Time:
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile
Wear body armor or a 20lb weighted vest

Post Time to Comments
After running the first mile, you may partition the movements any way you like to finish the work before running the final mile. 

Special thanks and appreciation to all of our friends and athletes who have served or currently served to help keep us safe!

ONLY 4 DAYS LEFT FOR YOUR HOLIDAY SHOPPING!
One stop holiday shopping for CrossFitter!  Check out the CrossFit Durham Store for CrossFit t-shirts, weightlifting shoes, kettlebells, sandbags, books, dvd’s, training accessories, supplements, and more.

Official Carolina Fitness Challenge photos now available at www.beatriceyaxley.com!
For full event details visit www.carolinafitnesschallenge.com!

2010 BOOTCAMPS - Starting Monday, January 4th!
CrossFit Bootcamp, 6:15am, Mon-Wed-Fri
CrossFit Bootcamp, 7:15am, Mon-Wed-Fri
Weight Loss Bootcamp, 7:00pm, Mon-Wed-Fri

WOD for Sunday 122009 – Click Here For Today’s Schedule
“Michael”
3 Rounds For Time:
Run 800m
50 Situps
50 Back Extensions

Post Time to Comments
This WOD can be completed RX’d with abmat situps, but you may choose to do it with GHD situps….at your own peril : )

GHD Situps How-To, Courtesy of Chris LaLanne at LaLanne Fitness
 

LUMBERJACK 20 TRIBUTE WOD - TODAY
This Saturday, we will participate with the greater CrossFit community in a display of solidarity with Lumberjack CrossFit at Ft. Hood, TX to honor four of their members who were tragically lost in the shootings at Ft. Hood.  Please come out to our 9am and 10am classes to pay tribute and honor these fallen warriors.  More info on the WOD and fundraising here.  Please consider donating to the families of these fallen heroes even if you are unable to participate in the workout on Saturday.

There are over 100 athletes registered to compete in
the Carolina Fitness Challenge on Saturday, December 12th!

Athletes MUST sign-in between 7 and 8am the day of the event!

ALL Spectators must register to attend! 
Registration is open until the day of the event…Click here 

Bull City Cave Skool
Stay at the gym this Saturday at 11am and 12pm to try out a demo of Bull City Cave Skool with Dan Taylor.  Learn more here

WOD for Saturday 120509 – Click Here For Today’s Schedule
“Lumberjack 20″ Hero WOD
20 Deadlifts (275/185)
Run 400m
20 KB Swings (70/52)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box Jumps (24/20)
Run 400m
20 DB Squat Cleans (35/25)
Run 400m

Post Time to Comments

*CROSSFIT DURHAM HOLIDAY SHOPPING*
One stop holiday shopping for CrossFitter!  Check out the CrossFit Durham Store for t-shirts, weightlifting shoes, kettlebells, books, dvd’s, training accessories, supplements, and more.