WOD for Monday, August 12

WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camps at 7 & 8:30 am


  • Coach Paul will be the Head Judge at the upcoming Throwdown in the Triangle September 7 & 8. CFS will have a modified schedule, details TBA.
  • Coach Paul will be holding a 3-hour Running Clinic on Saturday, September 21 from 1 to 4 pm. The fee is $40 for members and $45 for guests. Contact Coach Paul to register. 
  • CrossFit Durham is hosting the 3rd Annual Xander Tribute on Sunday, September 29. Coach Paul will be leading all of the sessions. CFS will be closed that day, and all members are invited to attend fundraiser for the Animal Protection Society of Durham. 
  • Coach Chris will continue to shadow Coach Paul in the upcoming weeks as he prepares to begin to lead daily WODs. 

Uhm, yeah, so yesterday’s workout was grueling! I hope you enjoyed yourself as much as I did. It sure is nice having Coach Jeff lead sessions on the weekends.

Don’t forget to put your PRs on the whiteboard. I predict that there are going to be quite a few PRs today.

Bench press
Establish 1RM

The day many of you have been waiting for — and the day we’ve been training for.

15-min As Many REPs as Possible
— 5 forward rolls
— 10/side med ball Russian twists (20/14)
— 15 KB swings (52/35)
At minutes 4, 9, and 14, complete maximum number of 6-count burpees

At minutes 4, 9, and 14, immediately stop what you are doing and complete 6-count burpees. At minutes 5 and 10 begin foward rolls, Russian twists, or KB swings where you left off the last round.

Score is total number of reps, including burpees; thus, each round is 25 reps.