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front squats

Chained Elbows

CFD is going to see the Durham Bulls on Saturday, April 26th at 5pm!  Tickets are $20 and everyone is welcome.  Reserve your tickets for friends and family here.   
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Russian Invasion

Great job to everyone who took on Open WOD 14.3!  Check out the CFD leaderboard in the sidebar to the right!
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Snowy AMRAP

The 2014 Reebok CrossFit Open is coming February 27th!  Learn more here about Team CF Durham!  
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Whole Lotta Front Squattin

COACH RICK SCARPULLA WILL BE AT CFD THIS WEEKEND for his ULTIMATE ATHLETE SEMINAR!  Spots still available!  Click here for more info Click Here For Today’s Schedule Efficiency Tips For Muscle Ups
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War Hammer

  Our new 6 week programming cycle started this week.  You can view the template here Click Here For Today’s Schedule COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ADVANTAGE SEMINAR!  Click here for more info Here’s what Rick wants
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Triplet Of Fury

Mobility Workout today at 10am with Lexy! WOD for Saturday 041313 –  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 Strength: Make up any missed strengt
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Hip Opening

30-minute Mobility Workouts return TONIGHT! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Wednesday 041013 –  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
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Squatapalooza

WOD for Tuesday 110512 – Click Here For Today’s Schedule Front Squat – 75% 1RM 10 sets of 2 Reps –Rest– 5 Rounds For Time 10 Pistols 15 Wall Ball (20/14) Run 200m Post Front Squat Loads and Workout Rounds to Comments For the strength segment, after warming up perform
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Never Forgotten

WOD for Tuesday 091112 – Click Here For Today’s Schedule Press (65%) 9 sets of 3 reps –Rest– “Air Force” Complete the following for time, but do 4 burpees at the start of each minute: 20 Thrusters (95/65) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overh
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Rubber Banded

Our next Nutrition Q&A with Dr. Peters TOMORROW from 12-2pm! It’s FREE for all CFD athletes!  Register here WOD for Friday 082412 – Click Here For Today’s Schedule Banded Deadlifts 12 sets of 2 reps – with 60 seconds rest –Rest– 9-6-3 Reps For Time: F
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