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handstand pushups

Godfather's Pizza

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY! Don’t miss out!  Click here for more info WOD for Monday 070212 — Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– AMRAP in 9 minutes: 9 Pullups
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Crabcakes

The Iron Samurai is coming to CFD this weekend!  You shouldn’t miss this! Click here WOD for Monday 062512 — Click Here For Today’s Schedule Handstand Pushups Perform 3-5 reps on the minute for 10 minutes –Rest– 4 Rounds For Time: Crab Walk 40m 25 Situps 25 Air
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Triple Chipper

CrossFit For Hope Workout  Saturday, June 9th from 9-11am!  Everyone is welcome to participate.  You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Wednesday 052312 — Click Here For Today’s Schedule Hang Clean 12-15 s
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The Need For Speed

CFD is going to watch the Carolina Phoenix!  Come watch Murphie smash people!  Info here. WOD for Friday 051812 — Click Here For Today’s Schedule Back Squat 12 sets of 2 reps @50% 1RM Rest no more than 60 seconds between sets –Rest– AMRAP in 12 minutes: Run 200m 15 D
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Feliz Día De Las Madres

CFD is going to see the Durham Bulls on May 19th! Last chance to get tickets! Click here WOD for Sunday 051312 — Click Here For Today’s Schedule “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats OR “Mary” 5 Handstand Pushups 10 Pistols (5 ea
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Power Line

CFD is going to see the Durham Bulls on May 19th!   Last day to get your tickets! Click here WOD for Friday 050412 — Click Here For Today’s Schedule Power Snatch 3-3-3-1-1-1 –Rest– 3 Rounds For Time: 50 KB Swings (52/35) 30 Toes To Bar 15 Handstand Pushups Post Power
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Bodyweight Choices

CFD is going to see the Durham Bulls on May 19th!   You can still reserve your tickets! Click here WOD for Tuesday 050112 — Click Here For Today’s Schedule Turkish Situps 3-3-3-3-3-3 –Rest– Complete the following in the least amount of sets possible: 50 Handstand Pus
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Dirty Diana

CFD is going to see the Durham Bulls on May 19th!   Reserve your tickets by April 27th! Click here for more info WOD for Wednesday 041812 — Click Here For Today’s Schedule Deadlift 5-5-5-3-3-3 –Rest– “Diane” 21-15-9 Reps For Time: Deadlifts (225/155) Hand
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Bunny Hop

HAPPY EASTER! WOD for Sunday 040812 — Click Here For Today’s Schedule Take 10-12 minutes to establish a Max Height Box Jump Then take 10-12 minutes to establish a Max Distance Broad Jump –Rest– In teams of two: 200m sprint; tag your partner & after both have run,
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Bodyweight Endurance

This Saturday, March 31st CFD is participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young.   Check out the details here WOD for Tuesday 032612 — Click Here For Today’s Schedule Handstand Pushups/Muscle Ups –Rest– For Time: Run 800m 5 Han
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