Run | CrossFit Durham - Part 3
410 W Geer St, Durham, NC 27701 (919) 907-1233

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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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Here I Go Again

Have you registered for The Open yet?  Starts February 26th! WOD Strength: Deadlift  3-3-3-3-3 @ 85% 1RM Metcon: 3 Rounds for time of: 15 Ring Dips 25 Walking KB Lunges (52/35) Run 400m Time cap of 15 minutes
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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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Stuck With You

Krav Maga kickoff this Saturday at 12pm!   FREE CLASS!  You should try it!  WOD Strength: Hang Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For time: 15 Muscle Ups Run 800m 12 Muscle Ups Run 400m 9 Muscle Ups Run 200m Time cap in 15 minutes
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A View To Kill

Our new Olympic Weightlifting Class begins next week! WOD  Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400m Pull-up Max Set
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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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Out Of Touch

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: “Helen” 3 Rounds Run 400m 21 KB Swings (52/35) 12 Pullups
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