Burpees | CrossFit Durham - Part 3
410 W Geer St, Durham, NC 27701 (919) 907-1233



So Now You See The Light

We have a new “Members Only” group on Facebook.  Get on there so you stay in the loop.  Link here CFD is going to the Bulls!  Join us on Saturday, June 20th for our annual outing.  Get your tickets here WOD Strength: Deficit Deadlift 4-4-4-4 @ 80% 1RM Since this is new, ta
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Yo I Won’t Let Up

WOD Strength: Power Clean 60% x 2 70% x 2 80% x 2 85% x 1 90% x 1 1-1-1 @ 95% 1RM Metcon: For time: 20 Burpees 20 Hang Power Snatch (135/95) 20 Pullups 20 Hang Power Snatch 20 Burpees Time cap of 20 minutes
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The Time Has Come For You To Get Up

WOD Strength: Front Squat warmup with increasing loads without getting fatigued 60% x 5 70% x 3 75% x 2 3-3-3-3-3 @ 85% 1RM Metcon: 100 Double Under Buy-In -immediately into- 2 Rounds for Time 5 Muscle Ups 10 Front Squats (155/105) 15 Handstand Push-Ups 20 Burpees Time cap of 15 minut
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Thanks, Easter Bunny! Buck, Buck!

HAPPY EASTER!  Gym is open today for WODs with Coach Lori at 10 and 11am! WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Each partner completes a full round while the other rests AMRAP in 5 minutes: 7 Burpee 15 Walking lunges AMRAP in 8
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Black Cat

Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here Our new 7 week programming cycle begins Monday! The first week is off program to mix in some different movements and testing to the strength program. Movements for the full cycle include: power clean, push j
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Blame It On The Rain

Check out our new Competition Class starting this Friday night at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am! WOD Strength: Bench Press Warmup with a sets of 5-3-2-1 building up to work sets load 3-3-3-3-3 @ 85% 1RM Metcon: For Time
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Rock On

Have you registered for The Open yet?  Starts FRIDAY! WOD  Strength: Bench Press 4-4-4-4 @80% 1RM Metcon: 3 rounds: 7 Front Squats (225/155) 14 Burpees 21 Pullups Time cap of 20 minutes Having trouble with Pullups?  You should come to our Pullup/Muscle Up class this Sunday morning at
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Living Years

Muscle Up practice session this morning from 9-10am with Dave!  If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen!  No pullups?  Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength seg
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Every Rose Has Its Thorn

Curious about learning self-defense and want the ultimate intro? Already a Kravist who wants to see what’s in store as you level up? Come to CrossFit Durham, Saturday at noon for COLORS OF KRAV! Molotov Mitchell will be teaching techniques from Level 1 through Black Belt. $20 or
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Almost Had It All

Valentine’s Day Couples Challenge is next Saturday!  Register your team (male/female, female/female, male/male) here! WOD  Strength: Bench Press Test 1RM Metcon: 3 Rounds 21 Front Squats (115/75) 15 Chest to Bars Pullups 9 Burpees Time cap of 12 minutes
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