Blog

CrossFit WOD Raleigh and Durham 5/26/17

David McDowell was killed April 29 in a firefight with Taliban forces in Bastion in southern Afghanistan’s Helmand province, southwest of Kabul. McDowell, 30, was assigned to the 2nd Battalion, 75th Ranger Regiment at Ft. Lewis, Wash. He was serving his seventh deployment in Iraq or Afghanistan. He is survived by his wife Joleen, son… Read more »

CrossFit WOD Raleigh and Durham 5/24/17

Kristoffer B. Domeij was killed during combat operations in Kandahar Province, Afghanistan. As a Ranger Joint Terminal Attack Controller, it was Domeij’s job to provide his fellow Rangers with a blanket of protective fires by coordinating with the air assets above, and it was a job he conducted with pinpoint accuracy and absolute professionalism. Everyone… Read more »

CrossFit WOD Raleigh and Durham 5/23/17

Registration for our 2017 To The Lost Memorial Day Hero WOD will remain open this week. Register Here. SGT Thomas MacPherson was killed by small arms fire in Afghanistan on October 12th 2012. He was 26 years old and left behind his wife and their 17 month old son. Tommy Mac will not be forgotten…. Read more »

CrossFit WOD Raleigh and Durham 5/22/17

You can still register for our To The Lost Memorial Day Hero WOD on next Monday, May 29th! There will be extra T shirts on hand the day of the event, so get signed up and come out to support a great Cause and enjoy some fitness, BBQ, and fun with the homies! Register Here!… Read more »

CrossFit WOD Raleigh and Durham 5/19/17

WOD 1) Weightlifting 10 Minute EMOM: 2 Power Cleans @135/95# (Reps should be smooth and fast, scale as necessary) RX+: 155/115# 2) Metcon 21-15-9 Power Clean 95/65# Wallball 20/14# RX+: 135/95#, 30/20#

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 5/19/17

CrossFit WOD Raleigh and Durham 5/17/17

2007 Email received… “I’m sorry to tell you by email but I don’t know how else to get in touch with you. Frank was killed today by an IED (Improvised Explosive Device). I don’t know what I’m going to do. Please call me as soon as you can.”  I sat in that tent in Kuwait… Read more »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 5/17/17

CrossFit WOD Raleigh and Durham 5/16/17

Congrats to Coach Ryan and Kija on getting married this past weekend! Wishing y’all a fun and safe honeymoon and can’t wait to have you back at the gym with us!  WOD 1) Weightlifting 10 Minute EMOM: Push Jerk x 5 @95/65#(keep reps smooth and fast) 2) Metcon 4 Rounds for Time of: 400m Run… Read more »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 5/16/17

CrossFit WOD Raleigh and Durham 5/15/17

You have until this Thursday to register for this year’s To The Lost Memorial Day Hero WOD and ensure that you receive your Event Tshirt! Register Here! WOD 1) Weightlifting 10 Minute EMOM: Back Squat x 5 @135/95# (Scale weight as necessary to keep reps smooth and fast) 2) Metcon “Fran” 21-15-9 Thrusters 95/65# Pull-ups … Read more »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 5/15/17

CrossFit WOD Raleigh and Durham 5/12/17

WOD 1) In 15 Minutes, Establish a 5rm Hang Power Snatch and Power Clean (from the floor) for Total weight. 2) Metcon For time: 100-ft. Double KB walking lunge 24/16kg 80 double-unders 40 wall-ball shots 15 Strict pull-ups 40 wall-ball shots 80 double-unders 100-ft. Double KB walking lunge 24/16kg RX+: 100 DU’s, 50 WB’s, 10… Read more »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 5/12/17