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step ups

Stepping Stones

The 2014 Reebok CrossFit Open is coming February 27th!  Learn more here about Team CF Durham!  
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Icicles

Registration for the CF Games Open begins on January 15th!  Read this link! Click Here For Today’s Schedule Cold Weather Exercise Tips http://southingtoncrossfit.com/monday-6-cold-weather-exercise-tips/
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Hollow Men

Free Goal Setting Workshop for all CFDers TODAY at 11am! You can still RSVP to attend here Click Here For Today’s Schedule COMMUNITY WORKOUT today at 11am! OPEN GYM today from 11am-2pm! Jeff Tucker on Hollow Rocks
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Partner Bells

Click Here For Today’s Schedule OPEN GYM today from 10am-12pm! COACH RICK SCARPULLA WILL BE AT CFD ON Saturday/Sunday, September 21/22 for his ULTIMATE ATHLETE SEMINAR! Click here for more info Here’s what Rick wants you to know about his seminar: “OK, CrossFitters this is the one you
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Revenge of the Hammer

Great job to everyone who competed at Saturday’s Weightlifting Meet!  Who’s up for a similar style event with a CrossFit Total? Post to comments. WOD for Wednesday 061913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF
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Side To Side Like A Windshield Wiper

WOD for Saturday 042713 -  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: Make up any missed strength segment from the past week Conditioning: For T
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Step It Up

CF Open WOD 13.4 is this Saturday from 9-11am! WOD for Thursday 032813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch EMOM for 8 minutes: 2 Snatch (50% 1RM) Strength: Back Squat 5 r
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Stomp The Yard

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT!  Register here WOD for Sunday 102112 – Click Here For Today’s Schedule For Time: 40 Handstand Pushups 40 Pullups 40 KB Step Ups w/2 pood in each hand (20” box) Post Workout Time to Comments For the conditioning
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Time To Step It Up

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 Thursday 100412 – Click Here For Today’s Schedule Hang Clean – 85% 1RM       
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Step Up Your Game

Barbells For Boobs Workout coming October 15th!  Need some inspiration to participate?  Read this WOD for Thursday 100611 – Click Here For Today’s Schedule Hang Clean 2-2-2-2-2 –Rest– 5 Rounds For Time: 6 Power Snatch (135/95) 10 KB Step Ups (52/35 in each hand) (20/
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