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thrusters

Front Squats, Bro!

WOD for Monday 102912 – Click Here For Today’s Schedule Front Squats Establish 1RM –Rest– 3 Rounds For time: 15 Pullups Run 200m 20 Thrusters (65/45) Rest 1 minute between rounds Post Workout Time to Comments For the Front Squat, take 20-25 minutes to warm up and set a 1RM
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Pieces of Fran

CFD HALLOWEEN PARTY is this Saturday at 7pm! RSVP here If you can help with putting up the decorations on Saturday afternoon please email dave@crossfitdurham.com WOD for Thursday 102512 – Click Here For Today’s Schedule Back Squat – 85% 2-2-2-2-2 –Rest– 9 Rounds For
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Step To The Bar

This is the rough design for our new hoodies! TODAY is the LAST DAY to reserve yours on the sign up sheet at the gym. There are four different styles and many different colors available. WOD for Friday 101212 – Click Here For Today’s Schedule Jerk – 90% 1RM     1-1-1-1-1 –
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Elbows High And Tight

FREE Nutrition Q&A – Saturday, October 13th at noon  Register here WOD for Wednesday 100312 – Click Here For Today’s Schedule Front Squat – 80% 1RM                      3-3-3-3-3        –Rest– AMRAP in 8 minutes: 7 Double Thrusters (40/25) 7 Ball Slams (30/
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Set Of Rings

FREE Gymnastics Seminar THIS Saturday for all CFD Athletes Register here WOD for Thursday 092712 – Click Here For Today’s Schedule Bench Press (50%) 9 sets of 3 –Rest– 20-15-10-5 Reps For Time: Dumbbell Thrusters (40/25) Ring Pushups Post Bench Press Loads and Workou
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Thrustering

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Thursday 091312 – Click Here For Today’s Schedule Handstand Pushups 5 reps on the minute for 10 minute –Rest– 1-2-3-4-5-6-7-8-9-10 Reps For Time: Pull
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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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Boxed In

Need help with your gymnastics?  Join Coach Allison for a FREE Seminar TODAY (12-2)! Open to all CFD athletes!  Register here WOD for Saturday 090112 – Click Here For Today’s Schedule Back Squat (75% 1RM) 10 sets of 2 reps –Rest– 9 Rounds For Time: 5 KB Thrusters (50
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Running From Jackie

Our next Nutrition Q&A with Dr. Peters is NEXT SATURDAY from 12-2pm! It’s FREE for all CFD athletes!  Register here WOD for Wednesday 082212 - Click Here For Today’s Schedule Snatch Pulls 5 sets of 2 reps at 100% 1RM Snatch 8-10 reps at 80% 1RM –Rest– Run 800m 50
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Four Years Of Fran

CFD Celebrates our 4 Year Anniversary TODAY! Join us for “Retro WODs” all week long! WOD for Saturday 081112 – Click Here For Today’s Schedule “Fran” 21-15-9 Reps For Time: Thrusters (95/65) Pullups Post Time to Comments This is a CrossFit Benchmark WOD,
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