Together We Will Endure


Dūrātus (dur-ah-toos) sure is an odd sounding word...this might have been your first thought. It sounds odd because it's not english, it's latin. This word was not chosen at random. It's actually filled with meaning. Dūrātus means to "endure" or "harden"-- this word signifies the journey to become "hardened" in fitness and character.

It's a journey that will take endurance.


CrossFit Dūrātus started with the belief that "going to the gym" could be about more than a workout. What if fitness was not cardio or machines or "chest and back" days?

Could fitness be transformative? Can our fitness be directly correlated to our development as people?

We believe it can.


CrossFit Dūrātus is not your typical gym. It's a place that uses fitness to challenge fear, develop discipline and create community.

CrossFit Dūrātus exists to be more than a gym. We are a community of people not only seeking to become all that we can, but also seeking the betterment of our city, which we love.

We believe it should.


Thursday Apr. 18


Warm Up/Holds

*Superset 1 (alternate movements); 10s work 20s rest x5 Bent Arm Hang Superman hold

*Superset 2 (alternate movements); 10s work 20s rest x5 Top of ring push up hold L-sit hang

Skill Practice (with mat between feet)

Kip for pull up; perform a new set each minute, finish all sets of one movement before moving on to the next

*Strict Kips 1x5 rest 60 seconds; shoulders initiate movement and body stays in a tight position minimal transition between hollow to extension

*Straight arm pulls 1x5 rest 60 seconds; shoulders initiate movement, arch to hollow is more dynamic much more aggressive, and arms remain straight as shoulders pull body behind the bar while body maintains in a hollow position.

*Straight arm pull into single pull up with push away 2x5 rest 60 seconds; same as straight arm pull then pull chin/chest towards bar maintaining hollow position then push chest away from bar back down to the beginning the rep, let go and repeat.

Strength 4 sets in groups waterfall style *weights should increase from last time* (add weight to movement if needed but do not sacrifice shoulder position and strict movement)

*Strict Pull Ups 5-6 reps (if no pull up perform strict pull up with foot assisted on box and controlled unassisted lower)


*Strict dips on bars (not rings) 5-6 reps (if no dips then perform push ups on DB’s or parallettes, if no push up then DB/KB bench press)


2 rounds
x50 deadlifts (185/115)
x40 push press (95/65)
x30 row cals

2 rounds
x30 deadlifts (155/105)
x20 push press (75/55)
x30 row cals

2 rounds
x20 KB deadlifts (26/18)
x15 push press (45/35)
x20 row cals

**CP posted on Gym whiteboard**



  • 5:30 am
    CF Class
  • 6:30 am
    CF Class
  • 7:30 am - 8:30 am
    Open Gym
  • 9:30 am
    CF Class
  • 12:00 pm
    CF Class
  • 1:00 pm
    CF Class
  • 3:00 pm - 4:30 pm
    Open Gym
  • 4:30 pm
    CF Class
  • 5:30 pm
    CF Class
  • 6:30 pm
    CF Class