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toes to bar

Snatching

Click Here For Today’s Schedule Our new 6-week programming cycle begins this week!  You can see the full template here Pullup Toes To Bar for today’s L2 Workout
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Not Forgotten

Click Here For Today’s Schedule Pistol Scaling for today’s skill segment 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 thi
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Over The River

Click Here For Today’s Schedule You may have noticed a little difference in how our WODs are being posted to the website each day.  That’s because we’ve begun using a new WOD Tracking application called WODTogether. At the top of the WOD posting below, you’ll see a small “whiteboard”
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Rolled Out

WOD for Saturday 081013 - 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:   With
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Hollowed Out

WOD for Wednesday 073113 -  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 Skill:   EMOM for 8 minutes: Hang from bar, assume hollow body position, activate
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Gripped Ripped

WOD for Monday 072913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 6 Rounds: 1st position Clean and Jerk Jerk Rest 1 minute between rounds Use 40% of CJ 1RM for rounds 1-3 Increase to 50
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Grippin Wide

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! ONLY 3 TICKETS LEFT!  Email dave@crossfitdurham.com WOD for Wednesday 071713 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass through
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Fives For Five

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email dave@crossfitdurham.com WOD for Monday 071513 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of
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Cardio Chipper

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email dave@crossfitdurham.com WOD for Tuesday 070213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds o
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Return Of The Hammer

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email dave@crossfitdurham.com WOD for Saturday 062213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 R
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