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About Duke City CrossFit

After doing a few workouts we fell in love with this style of workouts and found that it is the most effective and efficient way of working out. The results in our overall health and fitness levels have been phenomenal. Our goal with DCCF is to create a community of people who want to come together and get fit through functional movements at high intensity, meet like-minded people and have a good time, all while increasing fitness levels. If you are tired of going to the gym and not knowing what to do or not seeing the results you want, then come out and get a good trainer driven work out with others. All the workouts are scalable to each person’s needs and fitness level. All you have to do is show up and give a little effort and the results will come.

Todays WOD

Friday 05.22.15

Strength:

5X5 Deadlift @70%

3 Rounds

300M Row

30 Thrusters

400M Run

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12 Min. AMRAP

In teams of 3

P1 completes 100m Run w/ 20# Medball

P2 & P3 – 

5 Power Cleans (95/65)
10 Front Squats (95/65)
15 Box Jumps (20″/20″)

As soon as P1 returns from Medball run, P2 takes it out […]