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

Sumo Time?

CFD Field Day Saturday, June 16th, 11am-2pm!

More info and RSVP here!

WOD for Wednesday 060612Click Here For Today’s Schedule
Hang Clean
12-15 reps working up to 80% 1RM
–Rest–
5 Rounds For Time:
6 Deadlifts (80% 1RM)
6 Chest To Bar Pullups
Run 200m

Post Hang Clean Loads and Workout Time to Comments
For the Hang Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from the floor and receive the bar in a full front squat and “grease the groove.”

For the conditioning workout, pullups are chest to bar and the 200′s should be as close to full sprint as possible.  Want to change things up?  Try doing wide stance sumo deadlifts instead of the traditional narrow stance.  (video)

CrossFit For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

One Comment
  1. Sarah G Reply
    Congrats to Kate Duch for getting her first unassisted pull-up tonight! Not to mention it was essentially deadhang!

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