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

Tag

power clean

Lost In Emotion

Have you registered for The Open yet?  Starts February 26th! WOD Strength: Hang Clean 1-1-1-1 @ 80% 1RM Metcon: 21 – 15 – 9 – 15 – 21 Power Cleans (135/95) Pushups 40 Double-Unders after each round Time cap of 15 minutes
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Shakedown

Valentine’s Day Couples Challenge is next Saturday!  Register your team (male/female, female/female, male/male) here! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: In teams of 2 50-40-30-20-10: Power Clean (115/80) Box Jump Overs
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Died In Your Arms

Our Valentine’s Day Couple Challenge is coming on Saturday, February 14th!  This is not a competition as much as it’s a challenge to complete with your chosen partner.  Check out the details here We’re starting a NEW 6 week strength training cycle this week!  We’ll be back to lifting
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Shake You Down

Krav Maga kickoff this Saturday at 12pm!   FREE CLASS!  You should try it!  WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM and get as heavy as possible Metcon: 4 rounds 5 DB Manmakers (35/25) 10 DB Thrusters Run 400m Time ca
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Everytime You Go Away

Our new Olympic Weightlifting Class begins TOMORROW NIGHT! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 rounds: 25 Front Squat (135/95) 25 Toes to Bar Time cap of 15 minutes
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Wake Me Up

Our new Olympic Weightlifting Class starts next Wednesday night! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: Run 400m 12 Burpees 21 Box Jumps (24/20)
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Private Eyes

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD  Strength: Back Squat 3-3-3-1-1-1  As heavy as possible Metcon: For Time: 42-30-18 Wall Balls (20/14) 21-15-9 Power Cleans (135/95)
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Crazy Little Thing

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Skills: KB Snatch Practice EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can han
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Round and Round

WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between rounds
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When The Children Cry

Saturday is the “Helen Meets Grace” WOD during our 9 and 10am classes to support Breast Cancer research!  Everyone is welcome to WOD that day, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause.  You can do that here We’
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