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wall ball

Wall Ballin

COACH RICK SCARPULLA WILL BE AT CFD NEXT WEEKEND 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 have been looking for. I will show you how the top athletes really train.  This is no
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Handstood Up

Click Here For Today’s Schedule Hanstand Holds with Coach Ryan 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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Partner Swap

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 y
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Rowing Sandwich

  (photo courtesy of Beatrice Yaxley Photography) Our new 6 week programming cycle started this week.  You can view the template here 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
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Deep In The Hole

  (photo courtesy of Beatrice Yaxley Photography)   Our new 6 week programming cycle starts today.  You can view the template here 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 becau
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Wall Ball Hell

WOD for Saturday 072713 - 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: Wall B
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Chipped Beef

WOD for Tuesday 070913 -  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: Deadhang Pullups Test for 1 set max (no more than 3 attempts) Strength: Wide G
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Med Ball Appreciation Day

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 Sunday 070713 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF War
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Triple Rowed

WOD for Thursday 062713 -  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: 3 x 10 seconds Hollow holds on floor (to reinforce “hollow body” position) 4
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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 Rounds
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