Need a last minute Valentine’s Day gift?  How bout this little guy?

Our next Foundations Class starts on Tuesday!
Refer a friend to this class and we’ll give you ONE MONTH FREE!

WOD for Friday 021210 — Click Here For Today’s Schedule
Press
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 95% 1RM
–Rest–
For Max Reps:
2 Minutes Wall Ball (20/12)
60 Seconds Rest
2 Minutes KB Swings (52/35)
60 Seconds Rest
2 Minutes Box Jumps (24/20)
60 Seconds Rest
2 Minutes Rowing (for cals)

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day. 

For the Metcon, loads should be scaled to ensure proper movement execution and to minimize rest during the work periods.        

OPEN GYM tonight from 7-8pm!  PR’s, Benchmarks, and Goats!   

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — FILLING FAST!
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Feb. 22nd
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

Today marks 1-year since Kelli and Dave started training at Courage Fitness Durham!  Thanks to both of you for your support and hard work!