Toes To Bar | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233

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toes to bar

Every Cowboy Sings His Sad Song

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 10 Rounds Total – 5 Rounds Each 10 Handsta
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Just Take Those Old Records Off The Shelf

Our new 6-week programming cycle began this week.  Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up to 85% by last set Metcon: Goat WOD 20 minutes Goat 1 (odd minutes) Goat 2 (even minutes) Choose t
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“Adrian”

Eat Chipotle and help a good cause this Saturday on Erwin Road! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Adrian” 7 Rounds For Time: 3 Forward Rolls 5 Wall Climbs 7 Toes To Bar 9 Box Jumps (30/24) U.S. Army Sergeant Fir
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Hard Case That’s Tough To Beat

CFD is going to the NC State Fair THIS THURSDAY!  Check it out! WOD Strength: Front Squat 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by last set of 3 Metcon: AMRAP in 10 minutes: 10 Toes to Bar 15 Wall Ball (20/14) 30 Double Unders
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All Your Enemies Are Friends

WOD Strength: Bench Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds 15 pushups 10 Front Squats (155/105) 10 Push Press (155/105) 15 Toes to Bar Time cap of 15 minutes
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WOD for 092015

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 10 Rounds Total – 5 Rounds Each 10 Handstand Pushups 10 Thrusters (95/65) 10 Toes to Bar Partners complete full rounds before alternating
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Walk Along The City Streets

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Skill: Kipping drills Strength: Jerk Balance 2-2-2-2-2-2 Metcon: Run 400m Then, 21-15-9 Slam balls (30/20) Toes to bar Then, Run 400m
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Hero WOD “DG”

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “DG” AMRAP in 10 minutes: 8 Toes to Bar 8 DB Thruster (35/25) 12 DB Walking Lunge
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Get Up and Find the Broom

CrossFit Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD  Strength: Snatch Balance w/no feet (watch the video!) 2-2-2-2-2-2 Complete with as much weight as possible.  Note that the feet DO NOT move! Metcon: 21-15-9 For Time: Toes to Bar Box Jum
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Totally Redeem Yourself

We’re having a Protein Pancake Breakfast on Sunday during the WODs!  Join us! WOD Skills: Crawling drills Strength: Clean 3-3-3-1-1-1 first set around 80% and work up to 1RM for the day Metcon: 3 Rounds: 50 Double Unders 25 Toes to Bar 5 Snatch – full squat (135/95) Time cap of
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