HAPPY FATHER’S DAY TO ALL OUR CROSSFIT DURHAM DADS! EARLY BIRD DISCOUNT FOR BOOTCAMP EXTENDED TIL MONDAY! WOD for Sunday 061911 – Click Here For Today’s Schedule Running Drills –Rest– In teams of three, complete the following For Time: 1800m Relay Run 120 KB Snatch (52/35) 90 Ring Dips 90 Pushups 1800m Relay Run Only...Read More

It’s “Bring a Friend to Bootcamp Week”!  Got a friend who’s interested in your training? Bring them to Bootcamp today! WOD for Friday 061011 – Click Here For Today’s Schedule Box Jumps Perform 10 Box Jumps on the minute for 10 minutes –Rest– Perform 3 Rounds of: 4 Deadlifts (225/155) 6 Ring Pushups 8 Box...Read More

It’s “Bring a Friend to Bootcamp Week”!  Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Monday 060611 – Click Here For Today’s Schedule Pushups Perform 5 PERFECT reps on the minute for 10 minutes (Perfect = hold bottom and top plank positions for a 1-Mississippi count) Then,...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Saturday 060411 – Click Here For Today’s Schedule Metcon: In teams of three, AMRAP in 15 minutes: 3 Power Clean (135/95) 6 Pushups 9 Box Jumps (24/18) Rest EXACTLY five minutes, and then: In teams of three, AMRAP in 15 minutes: 5 Pullups 10 Burpees...Read More

There will be one WOD today for all athletes at 10am and one Bootcamp Workout tonight at 7pm for all Bootcampers! WOD for Monday 053011 In teams of 2 complete: “Murph” Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mile Both partners must complete each mile run.  Partition the other work...Read More

NC Race For The Triangle — TEAM MELINDA! ENDURANCE WORKOUT today at 9am with Coach Paul! MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am! WOD for Saturday 052811 – Click Here For Today’s Schedule 4 Rounds For Time: 27 Jumping Air Squats 27 Plyo Pushups (hand release at the top) 27 Deadlifts (bodyweight) 27 Abmat...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Thursday 052611 – Click Here For Today’s Schedule Pullups Every minute on the minute for 10 minutes, complete 5 reps of the following: Elite:  L-Pull ups Advanced:  Strict and/or weighted. Intermediate:  Kipping Beginner:  Banded –Rest– AMRAP in 12 minutes: 4 CTB Pullups 6 Pushups 8 Broad...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Monday 052311 – Click Here For Today’s Schedule Overhead Squat 5-5-3-3-3 –Rest– “Katie P’s Birthday WOD” 2 Rounds of 28 Reps Each For Time: Kettlebell Snatch – any arm (52/35) Air Squats Toes to Bar Inverted Ring Rows (Feet up on a box so body...Read More

NC Race For The Triangle — TEAM MELINDA! The Bull City Barbell Open is SATURDAY! Lifting runs from 10am-2pm and spectators are FREE! WOD for Thursday 051911 – Click Here For Today’s Schedule 5 sets:  2 Snatch Pulls (video here) + 1 Snatch –Rest– 5 Rounds For Time: 5 (70/52) KB swings 10 GHD Situps...Read More

NC Race For The Triangle — TEAM MELINDA! Come support our friends at the Animal Protection Society TONIGHT at Fullsteam from 5-8pm! WOD for Wednesday 051811 – Click Here For Today’s Schedule Ring Pushups 4 sets of max reps –Rest– AMRAP in 12minutes: 30 Double Unders 15 Power Cleans (115/75) Post Number of Ring Pushups...Read More