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

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front squat

Barbarian Assault

Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Thursday 022113 -  Click Here For Today’s Schedule Front Squat 5 reps @80% 1RM 10 reps @70-75% 1RM 15 reps @65-70% 1RM 20 reps @60% 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadha
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Snitch. No, Snatch

2013 Paleo Challenge Started YESTERDAY!  You can still register! Email Dave Click here for rules and details WOD for Tuesday 021913 -  Click Here For Today’s Schedule Snatch 5 single reps @80% 1RM 5 single reps @90% 1RM 3 single reps @95% 1RM Establish 1RM –Rest– For Time:
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Six Sigma

Registration for the 2013 CrossFit Open begins on TOMORROW! All CFD athletes who register and complete all 5 Open Workouts will receive a $20 credit on their April membership! What does this mean?  You have NO excuse not to participate!  It won’t cost you a dime! WOD for Tuesday
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Lateral Moves

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Thursday 011713 - Click Here For Today’s Schedule Front Squat – 85%                3-3-3-3-3            –Rest– AMRAP in 15 minutes: 5 Clean (135/95) 10 lateral jumps over your barbe
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The Calm Before The Storm

We’re hosting the 4th Annual Carolina Fitness Challenge tomorrow! We’ll be doing some set up in the gym and building on Friday evening from 5-9pm.  Stop by before or after your WOD if you can! The gym is CLOSED for WODs and all other training tomorrow! WOD for Friday 01111
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Add 'Em Up

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!   WOD for Wednesday 010913 – Click Here For Today’s Schedule Front Squat – 80%                      3-3-3-3-3 –Rest– Every 30 seconds, complete 3 Burpees and perform max rep Pull
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Barbarians At The Gate

WOD for Tuesday 121812 -Click Here For Today’s Schedule Front Squat 10 sets of 2 reps at 75% 1RM –Rest– For Time: 30 Overhead Squat (95/65) 7 Muscle Ups 20 Overhead Squat 5 Muscle Ups Post Front Squat Loads and Workout Time to Comments For the Front Squat, after warming up
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Speed Is What We Need

Registration for the 2013 Reebok CrossFit Games starts January 30th!  Get ready for the Open! WOD for Monday 121012 - Click Here For Today’s Schedule Front Squat Establish 1RM –Rest– AMRAP in 10 minutes: 45 Double Unders 7 Power Snatches (95/75) Post Front Squat Loads and
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Slam It Home

Join us for our Annual Holiday Party on Saturday, December 8th! Details and RSVP here WOD for Friday 113012 - Click Here For Today’s Schedule Front Squat – 90% 1RM                     1-1-1-1-1                  –Rest– AMRAP in 12 minutes: 7 DB/KB Thrusters (45/30)  7
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Sunday Fun Day

Check out awesome Black Friday weekend shopping from our friends at Muscle Driver USA and Rogue Fitness! WOD for Sunday 112512 - Click Here For Today’s Schedule Front Squat – 85% 1RM               3-3-3-3-3 –Rest– For Time: 21 -15-9 Deadlift (1 ¼ bodyweight) 40-30-20
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