May 4, 2017

April Lucky 13 Club!

Here is this months Lucky 13 club! 13 visits or more gets you in the club.  If you think you should be on this list and are not, email Ryan or Jack. Each month we will randomly select a member from the Lucky 13 club and they will receive a prize! Katherine Montilla is the lucky...

Kerry Cantwell

Hometown: Fairfax, VA, but after 18 years, I now claim Durham. Age: 43 Occupation: College Instructor/Department Chair When did you first start CrossFitting?: March 26, 2015 What is your favorite movement? Favorite workout?: Bench press and deadlifts are my favorite, but, as much...

The Dab is Dead

Skill: KB OHS   Strength: Back Squat **Take 20 minutes to work up to a heavy 5 rep Metcon: 2 Rounds for time 40 KBS  10 Burpees to Plate  30 Slamballs  10 Burpees to Plate 20 DB or KB OHS  10 Burpees to plate    L1: Blue/Red, 40/30 L2: Blue/Red, 35/25 L3: Red/Orange,...