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.

Less than one week left to register for the Carolina Fitness Challenge
taking place at CrossFit Durham on Saturday, December 12th! 
Registration deadline: Nov. 30th

The event will be sponsored by Forged Clothing and Christian’s Fitness Factory! 

Thanksgiving Weekend Schedule
Thursday — 10am WOD
Friday — 10am Open Gym, 11am WOD
Saturday — Regular Schedule
Sunday — Regular Schedule

WOD for Thanksgiving Day — 10am
Team “Murph”
For Time:
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

Post Team Time to Comments   
Each athlete runs 1-mile.  Then in teams of 2 complete the pullups, pushups, and air squats.  Only one team member may be doing work at a time.  You can partition as needed.  Both team members then run 1-mile to complete the workout.     

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Happy Thanksgiving from CrossFit Durham!

Less than three weeks left to register for the Carolina Fitness Challenge
taking place at CrossFit Durham on Saturday, December 12th! 
Open to ALL Fitness Levels!  Sign up to join the fun!
Registration deadline: Nov. 30th

The event will be sponsored by Forged Clothing! 

WOD for Wednesday 111109 — Today’s Schedule — Click Here
“Badger”
3 Rounds For Time:
30 Squat Cleans (95/65)
30 Pullups 
Run 800m

Post Time to Comments

In honor of Navy Chief Petty Officer, Mark Carter, 27, of Virginia Beach, who was killed in Iraq 11 December 2007.  Learn more about “Badger” here.

We salute all of America’s veterans and thank them for the their selfless service!

Registration is filling up for the Carolina Fitness Challenge
taking place at CrossFit Durham on Saturday, December 12th! 
Open to ALL Fitness Levels!  Sign up to join the fun!
Registration deadline: Nov. 30th

The event will be sponsored by Forged Clothing! 

We need volunteers to help with the event. 
If you are not competing but would like to help out please email dave@crossfitdurham.com.

WOD for Tuesday 110309 — Today’s Schedule — Click Here
“Nate”
AMRAP in 20 minutes of:
2 Muscle Ups (sub 2x ring pullups)
4 Handstand Pushups
8 KB Swings (70/52)

Post Time to Comments 
This is a CrossFit Hero WOD in honor or Chief Petty Office Nate Hardy, who was killed Sunday, February 8, 2008 during combat operations in Iraq.  He is survived by his wife, Mindi, and his infant son, Parker.

*MUST READ ARTICLES*
Don’t Be Foolish , You Need To Recover!
In Support Of Fat

Sign up now for the Carolina Fitness Challenge taking place 
at CrossFit Durham on Saturday, December 12th! 
Open to ALL Fitness Levels!
Registration deadline: Nov. 30th

Who will be crowned the “Fittest In Carolina“?

WOD for Saturday 1001709 — Today’s Schedule — Click Here
“Hansen”
Five Rounds For Time:
30 KB Swings (70/52)
30 Burpees
30 GHD Situps

Post Time To Comments 
  Drills and Skills open session today from 11am-12pm!

Marine Staff Sgt Daniel Hansen died February 14th in Farah Province, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

*SURVEY QUESTION OF THE WEEKEND*
Hero WODs….good training or just fitting tributes?  Post answer to comments.

Good luck today to Becky T competing in the Mid-Atlantic Hopper Challenge!  Represent!

ANNOUNCEMENT:

Sign up now for the Carolina Fitness Challenge taking place 
at CrossFit Durham on Saturday, December 12th! 
Registration deadline: Nov. 30th.

Who will be crowned the “Fittest In Carolina”?

WOD for Monday 1001209 — Today’s Schedule — Click Here
“DT”
5 Rounds For Time:
15 Deadlifts (155/105)
12 Hang Power Clean
9 Push Jerks

Post Loads and Time To Comments 
This WOD should be completed RX’d in under 18 minutes.  Load should be scaled accordingly to allow you to finish within this timeframe and maximize power output and intensity. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife, Megan, and one year old son, T.J.

WOD for Friday 090911 — Today’s Schedule — Click Here
“Josh”
For Time:
21 Overhead Squats (95/65)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups

Post Time to Comments

SSG Joshua Hager, United States Army, was killed Thursday, February 22, 2007 in Ar Ramadi, Iraq.