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

Skinned

Last chance holiday shopping in the CF Durham Store here!

There will be a 10am WOD on Christmas morning with Coach Paul!

WOD for Friday 122311Click Here For Today’s Schedule
Rings
Skin the cats, levers, muscle ups
–Rest–
5 Rounds For Time:
4 Muscle Ups
5 Thrusters (95/65)

Post Workout Time to Comments
For the skill segment, play on the rings and practice skin the cats, lever progressions, or Muscle Ups.

For the conditioning workout, substitute jumping MU’s or 3 pullups AND 3 dips per MU per round.   

There is NO OPEN GYM TONIGHT!

Christmas Weekend Schedule
Saturday – Regular Classes – No Pilates or Mobility
Sunday – 10am Workout
Monday – 9am and 10am only

Toys and Treats for Tails

Toy & food drive benefiting the animals at the Durham County Animal Shelter

You can drop your donations in the bin at the gym

FOR THE DOGS:
• Small bite dry food  (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys

FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys

3 Comments
  1. Mike K Reply
    Stew told me to post so that he could proceed to "beat my time"... I arrived at CFD to do the WOD, fully preparing to use 95#...low and behold, Troie was using 135# and Stew said he planned to do the same. Challenge Accepted. warmed up with a 1000m row (3:55) ME Press up to 142.4 and 145 for singles (both PRs from last week) 5 rounds 4 muscle-ups 5 thursters, 135# 8:05 I approached this WOD smartly, thinking I would do 1 round every 2 min and come in just under 10min. I went a little harder than that, but still took adequate rest so I could do thrusters unbroken and have 0 misses on muscle-ups (still missed 1). Fun WOD! I then did core work Acquire 2 min in L-Sit took 7:56...ugh Happy Holidays everyone! If you ordered a CF Zeal shirt, they're at the gym. Drop off your money with Dave so I get it and take your shirt. If anyone still wants one, let me know. also, check out www.funtimescompetitionblog.wordpress.com
  2. Doug Reply
    I do want a shirt Mike, the powder blue like you were wearing today, Mens Large. I want to do a workout at your gym, so I'll get it then. I was very happy to finish this wod RX. 13:40 something if I remember, all muscle ups done as singles. Did not bother scaling up the thrusters. Fun WOD indeed
  3. Troie Reply
    went in thinking that i had to redeem myself from last week breaking the light bulb struggling to get my last MU, which mind you was only 9 total. well i did thank goodness and my punishment was to do 135# thrusters...finished 10:53...i blacked out thru the wod and only remember slamming the weight down on the last rep and screaming as loud as i could. see yall monday 9am.

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