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CrossFit WOD Raleigh and Durham 6/6/17

Today marks the five year anniversary for Sua Sponte Raleigh and the two year anniversary of Sua Sponte Durham! We couldn’t be more humbled by the amazing people and communities that have found a home with us and the fitness and relationships that continue to be forged through sweet and steel. WOD 1) Weightlifting EMOM… Read more »

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CrossFit WOD Raleigh and Durham 6/5/17

The Atlantic Regionals this weekend put on an awesome display of courage, emotion, and countless hours of preparation and hard work! Congrats to Jordan on a 16th place finish and to all the athletes who left it all out on the floor the past three days and to our amazing community for all your support! … Read more »

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CrossFit WOD Raleigh and Durham 6/2/17

Good luck to Nate and Jordan tomorrow as they take on the CrossFit Games Atlantic Regionals!  WOD 1) Weightlifting: 10 Minute EMOM: 2 Full Cleans @155/115# 2) Metcon  9-7-5 Cleans 155/115# Muscle Ups Do Work…

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CrossFit WOD Raleigh and Durham 5/31/17

WOD 1)Lifting 10 Minute EMOM: 2 Deadlifts @65% of 1RM (use a weight that allows fast smooth reps) 2) Metcon  “Diane” 21-15-9 of: Deadlifts 225/155# Strict HSPU For time. RX+: Strict HSPU’s

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CrossFit WOD Raleigh and Durham 5/30/17

WOD 1) Weightlifting 10 Minute EMOM: 2 Snatches @135/95# (Scale as neccessary to keep reps smooth and fast with no misses) 2) Metcon  “Isabel” 30 Snatches 135/95#

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5/29/17

Athlete sign in for today’s To The Lost Memorial Day Hero WOD will begin at 10am and the first heat will kick off NLT 11am! Registration will remain open! Register Here

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5/27/17

Today’s 9am Community WOD has been canceled for the Southpoint location.

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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 »

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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 »

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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 »

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