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

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press

Hard Pressed

WOD for Thursday 041113 -  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: Press 5 reps @55% 3 reps @65% 3 reps @75% 3 sets of 2 @85% 1RM Skill: Dips
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CF Open WOD 13.4

CF Open WOD 13.4 TODAY from 9-11am! Come check out the Verizon Team Penske No. 12 IndyCar in our parking lot today from 9am-1pm!  WOD for Saturday 033013 -  Click Here For Today’s Schedule CF Open WOD 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
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When I Dip, You Dip, We Dip

WOD for Tuesday 032613 -  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: Press 5 reps @45% 5 reps @55% 3 reps @65% 5 sets of 4 reps @75% Skill: Dips
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Shotgun Six

Great job to all the CFDers who’ve copmleted CF Open Workout 13.2!  All scores will be validated by Monday afternoon! WOD for Monday 031813 -  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 O
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CF Open WOD 13.2

We will be running CF Open WOD 13.2 from 9-11am this morning! Come in, get warmed up, and be ready to go! WOD for Saturday 031613 -  Click Here For Today’s Schedule CF Open WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (115/75) 10 Deadl
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Man Making

The 2013 Reebok CrossFit Open has begun! You can still register for TEAM CFD through Sunday! Get on it!  We’re covering your registration fee! WOD for Friday 030813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Foam roll/lacrosse ba
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Games 11.2

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok CrossFit Open! Get on it!  We’re covering your registration fee! WOD for Tuesday 022613 -  Click Here For Today’s Schedule Press 1-1-1-1-1 –Rest– CF Open WOD 11.2 15 min
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New Year Total

We’re hosting the 4th Annual Carolina Fitness Challenge on Saturday, January 12th! We need volunteers!  If you’re able to help, please sign up for a time slot on the WOD Board at the gym.  Volunteers get free admission and free lunch! WOD for Thursday 010313 – Click
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Double KBs

Join us for our Annual Holiday Party THIS Saturday! Details and RSVP here WOD for Wednesday 120512 - Click Here For Today’s Schedule Push Press – 80% 1RM                        3-3-3-3-3 –Rest– 3 Rounds For Time: 12 Double KB Clean & Press (as heavy as possible)
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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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