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

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clean

Plyo Pushed

CrossFit Total is coming on August 17th!  Have you signed up yet? Competitive in style, but just for fun.  Seriously, what is there to lose? WOD for Wednesday 080813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):  3 Rounds of CF Warmup – 1
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Single Side Silliness

WOD for Wednesday 080613 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: EMOM for 8 minutes: Clean DL Clean Pull Clean Use 50% of Clean 1RM Strength:   Snatch Grip Deadlift (video)  5 reps @4
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Because I Got High

WOD for Monday 080513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: EMOM for 8 minutes: 1 Box Jump @ 90% of max height box jump Strength: Overhead Sq
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Hollowed Out

WOD for Wednesday 073113 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):  3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill:   EMOM for 8 minutes: Hang from bar, assume hollow body position, activate
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Choosing Jerks

WOD for Tuesday 073013 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Jerk Skill Transfer Exercises 1 Round is: 3 reps of each from the back (Push Press, Push Jerk, Split Jerk) 3 reps of each from the front (Push Press, Push Je
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Gripped Ripped

WOD for Monday 072913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 6 Rounds: 1st position Clean and Jerk Jerk Rest 1 minute between rounds Use 40% of CJ 1RM for rounds 1-3 Increase to 50
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Hell Sits

WOD for Tuesday 072313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: L-Sit Drill: 1 Warmup Round: Hold L-Sit for 40% of max hold Rest 1 minute Then 4 Rounds: Hold L-sit for 60% of max hold
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One Bar, Big Challenge

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! ONLY 3 TICKETS LEFT!  Email dave@crossfitdurham.com WOD for Friday 071913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video
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Fives For Five

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email dave@crossfitdurham.com WOD for Monday 071513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burge
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Zercher Squatting

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Only a few left!  Email dave@crossfitdurham.com WOD for Thursday 071113 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts
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