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

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front squat

Chipping Away

WOD for Tuesday 043013 -  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: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, jus
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Not All Conditioning Is The Same

WOD for Thursday 041813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Clean Work 5 rounds of 3 Unbroken Hi-Hang Cleans @ 35% 1RM Clean 90 seconds rest between rounds Strength: Deadlift 5
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Complex Issues

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok CrossFit Open! Get on it!  We’re covering your registration fee! WOD for Monday 030413 -  Click Here For Today’s Schedule Skill: Perform 2 Snatches (50% 1RM) EMOM for 8 minutes Stre
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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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