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Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew! WOD for Sunday 061211 – Click Here For Today’s Schedule In teams of two or three, with only one partner working at a time, complete as many rounds and meters as possible in 20 minutes of: Row 300 Meters 10 Burpees Post Teams...
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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 Thursday 060911 – Click Here For Today’s Schedule Wall Ball Perform 5 Unbroken Wall Ball on the minute for 10 minutes (with a partner counting good reps) –Rest– For Time: 30/20/10 GHD...
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NC Race For The Triangle — TEAM MELINDA! WOD for Sunday 060511 – Click Here For Today’s Schedule In teams of 2, complete 4 Rounds For Time: Row 400m Run 400m Post Time to  Comments This workout will be performed as a relay race in teams of two. The moment one member comes off the...
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Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Saturday 050711 – Click Here For Today’s Schedule Snatch Complex 5 sets of: 1 Hang Power Snatch + 1 Snatch Balance + 1 Squat Snatch –Rest– 3 Rounds For Max Reps: 1 Minute Rowing (calories) 1 Minute Box Jumps (30/24) 1 Minute...
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New Bootcamps Start Monday! WOD for Friday 042911 – Click Here For Today’s Schedule Snatch 12×1 –Rest– 3 Rounds For Time: 30 Pushups 30 KB Swings (70/52) Row 30 Calories Post Snatch Loads and Metcon Time to  Comments For the strength segment, work up to a heavy Snatch (around 80% 1RM) and hit it for...
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Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts. WOD for Friday 040811 – Click Here For Today’s Schedule Snatch Work up to a heavy set of 2 reps Deadlift (Week 2) Warmup: ...
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If you completed WOD #1 for the Strength & Conditioning Open make sure you register your score ASAP and enter Courage Fitness Durham so it can be validated! WOD for Sunday 032711 – Click Here For Today’s Schedule Handstands Accumulate a total of 5 minutes in a handstand. Take as much time as you need....
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Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Wednesday 032311 – Click Here For Today’s Schedule Double Unders Take 20 minutes to work on your Double Unders –Rest– 4 Rounds For Time: 20 Burpees Row 500m Post Metcon Time to Comments For the skill segment,  practice your Double Unders.  If you have...
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Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar THIS SATURDAY! Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Thursday 031711 – Click Here For Today’s Schedule Snatch – Work up to a heavy single Deadlift Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”...
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Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar THIS SATURDAY! Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Wednesday 031611 – Click Here For Today’s Schedule  Press Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps...
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