No Burpees!

CrossFit Surmount – CrossFitMetcon (Time)175 wall ball shots (20/14 & 10/9) Work 30 seconds; rest 30 seconds STRICT 20-minute time cap Complete reps at heavier weight and/or higher target for Rx+For Rx+, do NOT allow medicine ball to drop to floor after...

Triplet Retester

CrossFit Surmount – CrossFitPaleo Challenge participants will complete option A-1. All other athletes may complete option A-1 or A-2.A-1: Metcon (AMRAP – Reps)11-min AMRAP 3, 6, 9, 12, 15… Wall balls (20/14 & 10/9) or med ball cleans (14/10) Box...

Scary!

CrossFit Surmount – CrossFitRemember to dress as your favorite superhero!Metcon (Time)8 RFT
 1 dead-lift @ 75% of 1RM
 2 barbell facing burpees 3 ring dips 4 OH walking lunges (45/35) 
5 chin-ups
 6 wall balls (20/14 & 10/9) 
7 negative pushups (45/35)
...

30 RFT

WOD for Sunday, October 6 WODs at 9:45 & 11 am Announcements: Excuse the dust and mess as we make improvements to CFS! October Foundations begins Tuesday evening.  October Second Saturday topic “Learning Styles” will be held next Saturday, October 12 from 12:15 to...

Press, throw, jump, hold, & squat

WOD for Tuesday, September 17 WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm Boot Camps at 6 & 7 am Foundations, Part 3 from 7:30 to 9 pm Running Clinic THIS SATURDAY, September 21 from 1 to 3 pm. Reserve your spot! CrossFit Durham is hosting the 3rd...