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

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muscle ups

Death By This and That

Join us for our Annual Holiday Party TONIGHT! Details and RSVP here WOD for Saturday 120812 - Click Here For Today’s Schedule Muscle Ups                        Practice, then 3 reps on the minute for 10 minutes –Rest– Death by Power Clean and Burpees Start a running clock.
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Clean And Muscled

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Tuesday 112012 – Click Here For Today’s Schedule Back Squat 10 sets of 2 reps at 75% 1RM –Rest– 9-7-5 Reps For Time: Muscle Ups Clean (185/135) Finisher: Banded Good Mornings 100 Reps Post
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Muscle Head

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Sunday 111812 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: Run 200m 8 Back Squats (185/115) 12 Pullups 24 Double Unders Rest on
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Save The Tatas

CFD HALLOWEEN PARTY is TONIGHT at 7pm! RSVP here Wanna help with decorations?  Be here at noon for about an hour! WOD for Saturday 102712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 12 minutes –Rest– “Grace” For Time: 30 Clean and Jerk
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Partner Clean Up

FREE Gymnastics Workshop with Coach Allison next Saturday! TWO SPOTS LEFT!  Register here WOD for Sunday 101412 – Click Here For Today’s Schedule In teams of two, complete as many Squat Cleans as possible in 20 minutes. Partner A performs either 3 Muscle Ups or 10 Ring Dips, while Par
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Snatch Accessories

This is the rough design for our new hoodies!  You can reserve yours before October 12th on the sign up sheet at the gym.  There are three different styles and many different colors available. WOD for Sunday 100712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for
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Russian Bears

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Monday 091712 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 10 minutes –Rest– 10 Rounds For Time: 10 Russian KB Swings (pick weight) 5 Box Jum
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Cluster Bomb

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Saturday 090812 – Click Here For Today’s Schedule Bench Press – medium grip Establish 1RM –Rest– 5 Rounds For Time: 3 Muscle Ups 6 Clusters (135
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Heavy Nancy

Need help with your gymnastics?  Join Coach Allison for a FREE Seminar TOMORROW! Open to all CFD athletes!  Register here WOD for Friday 083112 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 10 minutes –Rest– 5 Rounds For Time: Run 400m 15 Over
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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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