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

You Better Run Fast

Fight Gone Bad IV is less than three weeks away! 
We have 24 people registered and $1900 raised so far!
Please register for our Team and help us meet our goal of $10,000

WOD for Tuesday 090908Today’s Schedule — Click Here
Clean and Jerk
3-3-3-3-3
–Rest–
As a two man team, complete the following:
50 DB Manmakers (35/22)
Run 200m

One team member completes as many DB Manmakers as possible while the other team member runs 200m.  Rotate until 50 Manmakers are completed.

Post Time to Comments
This WOD should be finished RX’d in 12-15 minutes.  Loads should be scaled to allow you to finish within this timeframe and maximize power output. 

**ROWING SEMINAR**
We will be holding a FREE 1-hour Rowing Clinic on Saturday, September 19th from 12-1pm.  Resident rowing experts, Sara Couch and Becky Newell, will help refine your technique on the Concept 2 Rowers to improve your rowing efficiency and your overall WOD performance.  Space is filling fast!  Current members and bootcampers only.  Reserve your spot here 

ARTICLES YOU HAVE TO READ!
Were You Born A Fanatic?
You’re Training Too Much

Sign Up Here For Foundations Class
Starting Tuesday, Sept. 15th – Tues, Thurs @7pm (meets 4 times)

Sign Up Here For Bootcamp – Next Session Begins Sept. 9th
CrossFit Bootcamp - Mon, Weds, Fri @6:15am
CrossFit Bootcamp - Mon, Weds, Fri @7:15am
Too Sexy Bootcamp - Mon, Weds, Fri @7:00pm

Public Service Announcement!  Don’t let this happen to you!!

3 Comments
  1. Dave Reply
    Hey Gang Duke Naval ROTC is hosting a Silent, 9/11 Memorial 2 mile run on Friday morning at 6:15am. They are meeting at the Duke Chapel at that time for anyone who may be interested in participating. It is silent, run at a slow pace, open to the public, and free.
  2. Sarah D Reply
    I had a fun time with the 6:15 crew. Let me say that running gets slow after heavy lifts. Ouch! Lily, I had a ton of fun doing the WOD with you this morning! Sorry for those extra 5 or 6 man makers you had to do. Next time we WOD together, the extras can be on me ;)
  3. Mark Reply
    This looked like an interesting WOD, but I decided to try the CF Football WOD today over at the Y. 21-15-9 Power Snatch 135# Bench Press 185# Box Jump 24" Made it a bit over one round before dropping to 95# and 135#, but I've been wanting to get some bench presses in every now and then since I heard about "Linda". I'd like to give that a try at some point...

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

12,890 Spam Comments Blocked so far by Spam Free Wordpress

captcha *