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

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Whole New World

Congratulations to everyone who completed the 2015 Open!  If you completed all 5 WODs and logged your scores email dave@crossfitdurham.com with your t-shirt size.  Team CFD shirts will be in by the end of April! WOD Strength: Front Squat Test 1RM Metcon: Run 800m 50 Double Unders 50 K
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End Of The Road

Don’t forget!  Olympic Weightlifting Class TODAY at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am!  WOD Strength: Hang Snatch warmup with increasing loads up to the work weight work from 1st or 2nd position for all reps, but keep it consistent 1-1-1 @ 95% 1RM
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Good Vibrations

New programming cycle begins today. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat, hang snatch, and front squat. http://crossfitdurham.com/…/03/WOD-template-2015-mar-apr.pdf WOD Strength: Power Clean Test 1RM for the day Metcon: Buy In: 20 x 2
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Joyride

Olympic Weightlifting Class today at 11am! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: “Nancy” 5 rounds for time of: Run 400m 15 Overhead Squats (95/65)
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Ain’t Worth It

Need help with Handstands and Handstand Pushups?  Check out our Handstand Session THIS MORNING at 9am! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: With a partner: 20 Burpee Box Jumps (20/24) 20 T2B 20 squat cleans (ahap) Run 800 M 20
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Escapade

Olympic Weightlifting Class today at 11am!  Snatch Balance, Snatch, Clean, and Back Squats on tap today! Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! WOD  Strength: Bench Press warmup with building sets of 5-3-2-2-1 reps up to t
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Black Velvet

Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! Registration is OPEN for the CFD Pullup Challenge on April 4th!  Divisions for just about ALL skill levels!   WOD Strength: Deadlift Warmup with building loads of 5-3-2-1 reps 6-6-6 r
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Have you registered for The Open yet?  Starts FRIDAY! WOD Strength: Back Squat Test 1RM Metcon: 3 Rounds For Time: Run 400m 10 Clean and Jerk (185/135)
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Living Years

Muscle Up practice session this morning from 9-10am with Dave!  If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen!  No pullups?  Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength seg
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Seasons Change

Thanks to everyone who came out for the Valentine’s Day Challenge! WOD Strength:  Take 20 minutes to make up a missed strength segment from the past week. Metcon: In teams of two, partners alternate task to complete 10 rounds of: 10 Toes to Bar 10 Burpee Box Jump Overs 200m Run
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