Category Archives: Uncategorized

WOD 9/28/17

Thursday 9/28/17 Warm Up Z1 5 min Run, Row or Bike 10 Burpees Mobility as needed A1. DB Bench Press 4 x 6-8 at 20×1. Rest 60s A2. DB 3 Point Row 4 x 6-8 at 20×2. Rest 60s B. 3 Rounds Each For Time 200m Suitcase Carry (70/53) 5 Wall Walks or 20 GHDSU 15 […]

WOD 9/23/17

Saturday 9/23/17 Warm Up Z1 5 min Run, Row or Bike 1 Round of Cindy at EZ pace (5 pull ups, 10 push ups, 15 air squats) Mobility as needed With a Running Clock… 0 to 10 min  Run/AB/Row for Distance 12 min to 22 min AMRAP Cindy 5 Pull Ups 10 Push Ups 15 […]

Workout of the Day | Tuesday 6/27/17

Tuesday Week 1/Block 2 A) Foam Roll w. flexion/extension on tender spots 30s each spot – IT Bands – Quads – Lats B) Conditioning For time: 100 KBS (53, 35) 75 Calorie Assault Bike 50 Box Jumps w. step down (24, 20) 25 Strict Pull-ups L2: (35, 25) (20, 15) (BA Pull-ups) L1: (30, 20) (20, 16 […]

Monday 12/12 AM CANCELLED

Sorry for the inconvenience but due to bad weather conditions the AM classes at The Fort CrossFit are cancelled. Please drive safely going to work. Stay tuned for more information .

The Fort CrossFit Free Trial Week

Spots are Limited! Come in and experience our coaching, programing and community for an entire week. During our Free Trial Week you are welcome to attend any class on the schedule, we ask that you pre-register by sending us a message to make sure there is space available. What to expect- Each class will have […]

Weekend and Upcoming Events

Good morning, The weekend schedule is as follows: Saturday we are heading to Durham to run the Bobcat Bolt 5K in Honor of Nate and Josh Hardy. So, sign up to run in Durham or set up a 5K course at your house. The Fort will be closed. Sunday Open from 9 to 10AM. Intro […]

Weekly Training | 5/30/16 – 6/5/16

Upcoming…. Saturday, June 4. The Fort’s 5-Year Celebration. Join us for a Hero WOD at 9am followed by a bash to celebrate 5 successful years of business. Kids and families are welcome. Activities will include raffles, a joust ring and bouncy house! BYOB. Please bring a dish/dessert to share, some food will be provided. The […]

Labor Day Weekend Schedule

Labor Day Weekend Schedule. Saturday: 9am class, Weightlifting at 10am with FJ Sunday: 9am class. Monday: NO MORNING or 1PM classes, evening will run as scheduled. Enjoy the weekend!