• 111209 Friday

    111209 Friday

    Best of luck to Beth (picutred), Karl and Becca at tomorrow’s Carolina Fitness Challenge at CrossFit Durham! You can find information about the first two events on the CFC FB page. Strength/Skill Development A. Snatch: Spend 15 minutes building to a double. Choice of power of full snatch. WOD AMRAP in 3 minutes of: 3 […]

  • CFA Kettlebell Clinic December 17th

    CFA Kettlebell Clinic December 17th

    Join us December 17th from 10am to 12 noon for our first in a series of movement clinics. The focus will include: Kettlebells as a warm up/mobility tool The Turkish Get Up The Russian and American Swing progressions As a thank you to our clients during the holiday this clinic will be COMPLIMENTARY to all […]

  • 111208 Thursday

    111208 Thursday

    Strength/Skill Development A. BTN Press @ 2111; 3-5 x 5. Rest 2 min b/w sets. B. Russian step-ups @ 1010; 8-10/leg x 3. Rest ~30s b/w legs, ~60s b/w sets. WOD 50, 40, 30, 20, 10 Russian KBS Sit-ups for time. Post best BTNP, RSU load/height, time & KB wght. Client Satisfaction Survey: Please take […]

  • A Family in Need this Holiday Season

    A Family in Need this Holiday Season

    As most of you know I am a nurse in the Cardiovascular ICU. A couple weeks ago my life changed, we normally do not get children but that day was different. A beautiful 12 yr little girl was skateboarding with her brothers/sisters when she went through a glass door. She was awake and talking with […]

  • 111207 Wednesday

    111207 Wednesday

    Strength/Skill Development A. Front squat: 8, 6, 4, 4, 2. Rest 2 minutes b/w sets. Work to get heavier each set while maintaining technique. B. Barbell reverse lunge @ 2011; 10-12/leg x 2. Rest 60s b/w legs. WOD Complete 4 rounds of; 15 burpees 30 double unders for time. Post best FS x 8, 6, […]

  • 111206 Tuesday

    111206 Tuesday

    Strength/Skill Development A. DB Single leg Romanian deadlift @ 20×1; 4-6/leg x 4. Rest 30s b/w legs, 2 min b/w sets. WOD Complete 4 rounds of: 30s work, 30s rest alternating between each of the following exercises in the two couplets. Rest 4 minutes between couplets. Couplet A: Wall ball KB Sumo deadlift high-pull (NTE […]

  • 111205 Monday “Helen”

    111205 Monday “Helen”

    Strength/Skill Development Complete 4 rounds of A1/A2: A1. Narrow grip high pull @ 2111; 4-6 reps. Rest 60s A2. Ring push-ups @ 31X1; 4-6 reps. Rest 2 minutes. WOD Complete 3 rounds of: 400m run 21 KBS 12 pull-ups for time. Helen was last completed in classes on 100707at the old space with the old […]

  • Tips for Eating Well During the Holidays

    Tips for Eating Well During the Holidays

    With the holiday season upon us it is easy for our own health to take a back seat. Here are some ideas to help keep your waistline in check this winter. 1. Continue to use Fresh Veggies as the Base: Between shopping & holiday parties it can become commonplace to start surviving on Auntie Anne’s […]