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

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muscle ups

Hard Pull, Fast Drop

Free Goal Setting Workshop for all CFDers on Saturday, 9/28, 11am! More info here Click Here For Today’s Schedule ENDURANCE WORKOUT tonight at 6pm!
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Are You Grippin' Me?

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Only a few spots left! Details here WOD for Thursday 051613 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see vi
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Totally Muscled

CFD will host an in house Olympic Weightlifting Meet for our athletes on Saturday, June 15th!  Only a few spots left! Details here WOD for Wednesday 051513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass thro
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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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Double Bell Ringing

WOD for Monday 042213 -  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, just
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Chipping Game

We’ll be doing the final Open WOD, 13.5, on Saturday morning from 9-11am! WOD for Thursday 040313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Kipping Pullups 5 Rounds: 5 reps of “
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CF Open WOD 13.3

We’ll be taking on CF Open WOD 13.3 this morning from 9-11! We will make sure all heats have enough space for all athletes who need to be able to do their Muscle Ups! WOD for Saturday 032313 -  Click Here For Today’s Schedule CF Open WOD 13.3 Complete as many rounds and reps as
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Not A Minute More

There is NO ENDURANCE WORKOUT tonight!  Sorry for the inconvenience! Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Friday 022213 -  Click Here For Today’s Schedule Muscle Ups Complete 30 reps 15 time limit –Rest– AMRAP in 12 minute
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Sindee

There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE!  Click here WOD for Saturday 020913 - Click Here For Today’s Schedule Muscle Ups                        3 reps on the minute for 12 minutes –Rest– “Cindy” AMRAP 20 minute
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AMRAP 2013

WODs today at 10 and 11am We wish everyone a safe and happy New Year! WOD for Tuesday 010113 AMRAP in 20:13 of: 1 100m Run 1 Muscle Up 20 Pushups 13 Pullups Post Rounds Completed to Comments For our last workout of 2012, we take on CrossFit Benchmark WOD, “Nancy”.  OHS is
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