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

Old MacDonald's Farm

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-3pm!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Bootcamps starting April 12th!!

WOD for Friday 040910 – Click Here For Today’s Schedule 
Time Trial
Row 500m
–Rest–
3 Rounds For Time:
20 Goblet Squats (52/35)
30 Knees To Elbows
100m Farmer’s Walk (52/35)

Post Row Time and Metcon Time to Comments
Max Effort – Set a new 500m Row PR! 

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser– Saturday, April 17th
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Bootcamps – Starting April 12th
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)

Like this video?  Then don’t miss the Whole9 Nutrition Seminar on May 6th!

10 Comments
  1. Bill Reply
    Where's the cruster?
  2. Dave Reply
    stay tuned, Bill
  3. Sara C Reply
    wouldn't it be cluster?
  4. Ashley D Reply
    great jobs to the morning classes! and i have to give a special shout out to my husband. he forgot his gym clothes, so did the the wod barefoot w/his regular clothes. haha. he also grabbed the wrong kb weights and did the whole wod w/32 kelos thinking it was the 53# kbs. woot! way to go rx +... even if it was by accident. :) my wods: 1) find 1RM thruster - 130# 2) max muscle ups - since i can't do a mu, i spent about 30 minutes or so working on my swing. didn't even try to mu. 3) 10 single deep ring dips with shoulders going as low as possible 4) 30, 20, 10 thrusters @ 65# pull-ups 9:01 - that was tough 5) 30 second row sprint with 2 min rest x 10 - hold same distance for every row (deviation by 5 or more meters less is penalty, 5 burpees per meter past the down mark.) 148m, 144m, 157m, 155m, 155, 158m, 151m, 160m, 154m, 157m when i noticed that my 3rd round was significantly further then my 1st i decided to use that round as my mark instead of my 1st round. from there my burpee penalty was round # 7 at 151m.
  5. Ashley D Reply
    not sure that made sense... deviation was if i got 5 meters (or more) less than the mark.
  6. Phil B Reply
    Got a PR for my rowing time. Got ~18 minutes on the WOD Rx. Got my first hand rip. Cried like a bitch when I got home.
  7. Allison B. Reply
    Great job to 5 and 6 pm! Huge shout out to Channa for completing her first WOD outside of foundations! What a way to start! And, Phil, crying in private is perfectly acceptable. Crying in public, however, results in a burpee penalty ;-) Seriously, way to go on the PR. Also, WE HAVE A NEW GYM RECORD FOR A 500 M ROW! Congrats to Anthony who rowed 500m in 126.1! It was insane! GREAT JOB GUYS!
  8. Ashley D Reply
    holy cow anthony! that's awesome. and congrats on your pr and your rip, phil! :)
  9. Anthony Reply
    Thanks for the congrats, If it wasn't for Theodores inspirational yelling I might not have been the first Faulkner to row 1:26.1 This WOD was one of my worst experiences I have ever had while doing crossfit. This was the first time I ever felt like I could not push myself anymore. However, after I was done I really wanted to take a picture of my forearms.
  10. Phil B Reply
    Pretty awesome day for PRs. If I'm not mistaken, the gym record was set three times today. First Chad, then Mark, and eventually Anthony. Nice work studs.

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