410 W Geer St, Durham, NC 27701 (919) 907-1233

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toes to bar

Anyway You Want It

WOD for Thursday 110812 – Click Here For Today’s Schedule Deadlift – 85% 1RM 2-2-2-2-2 Metcon: 4 Rounds For Time: 5 Any Way Overhead (185/135) 5 Deadhang Pullups 10 Toes To Bar Post Deadlift Loads and Workout Time to Comments For the strength segment, after warming up perform 5 sets o
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Knees And Toes

FREE Gymnastics Seminar This Saturday for all CFD Athletes Register here WOD for Monday 092312 – Click Here For Today’s Schedule Floor Press Establish 1RM –Rest– For Time: 9 Hang Power Cleans (185/115) 15 Toes To Bar 6 Hang Power Cleans 15 Toes To Bar 3 Hang Power Cl
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Pressed Pants

FREE Gymnastics Seminar for all CFD Athletes! Saturday, September 29th – Register here WOD for Sunday 091612 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– 5 Rounds For Time: 10 Ball Slams (30/20) 10 Toes to Bar Run 200m Finisher: Face Pulls
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Hangman's Noose

We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th. Check out the details here WOD for Sunday 090912 – Click Here For Today’s Schedule Hang Clean 12-15 reps at 80% 1RM –Rest– 3 Rounds For Time Row 500m 15 Hang Power Snatch (115/75) 15 To
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How High Can You Go?

“Intro to MovNat” Workshop TOMORROW from 12-2! Register here (free for all CFD regulars) WOD for Friday 081012 – Click Here For Today’s Schedule Hang Clean 12-15 reps at 80% 1RM –Rest– 4 Rounds for Total Reps 1 min Burpees 1 min Toes To Bar 1 min Double U
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Band Aided

Coach Allison will be leading a FREE Gymnastics Workshop TODAY from 12-2! Register here WOD for Sunday 071512 – Click Here For Today’s Schedule Deadlift (65% 1RM) 12 sets of 2 reps w/60 seconds rest between –Rest– 5 Rounds For Time: 5 Deadlift (80% 1RM) 10 Toes To Ba
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Grease Lightning

The Iron Samurai is coming to CFD on June 30th!  You shouldn’t miss this! Click here WOD for Thursday 062112 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets Then: Chinups 3 sets of 8 reps –Rest–
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In Da Face

The Iron Samurai is coming to CFD on June 30th!  You shouldn’t miss this! Click here WOD for Monday 061812 — Click Here For Today’s Schedule Push Jerk Establish 1RM –Rest– 20-18-16-14-12-10-8-6-4-2 DB/KB Jerk 1-2-3-4-5-6-7-8-9-10 Toes to Bar Finisher: 100 Bande
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Speed Deads

CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd! We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email dave@cross
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Option Benching

CFD is going to watch the Carolina Phoenix!  Come watch Murphie smash people!  Info here. WOD for Saturday 051912 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets 1st three sets “wide” grip – pink
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