Please welcome our newest members, Dianne, Doreen, and Jennifer!

Please welcome our newest members, Dianne, Doreen, and Jennifer!

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

Two back-to-back grueling workouts. Naps are good. 

Strength
Clean
Establish 1RM

Yes, this is a full squat clean. Think about dropping under the bar and quickly getting your elbows up. Many of you will fall on your buttocks during many an attempt. And that’s okay.

Conditioning
Every 2 minutes (on the minute) for 20 minutes
— 3 muscle ups or 6 dips
— 6 full squat cleans (55-65% of 1RM)
— 9 slam ball burpees (30/20)

Yes, slam ball burpees.

  • 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. 
  • Changes to Boot Camp Schedule coming soon!