Congratulations To Everyone Who Competed In
The Durham Indoor Rowing Trials

CROSSFIT TOTAL
Saturday, April 3rd, 9am-Noon

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class beginning March 30th!

WOD for Sunday 032110 — Click Here For Today’s Schedule
Snatch
 Perform 12 reps at 85% 1RM.  Rest sufficiently between each rep. 
–Rest–
For Time:
30 Overhead Squats (95/65)
30 Pullups (chest to bar)
Row 750m

Post Loads Time to Comments
Todays strength segment is designed to allow you to perform 12 properly executed Snatches.  All reps should be full snatches, starting from the floor and received in a full overhead squat.  You should generally not be failing on any rep.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  

For the Metcon, consider using an Overhead Squat load of  40% 1RM to ensure proper movement execution and to maximize power output and intensity.   

OPEN GYM today from 10-11am!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials — Saturday, March 20th — Come Out And Cheer!
Strength & Conditioning Total — Saturday, April 3rd — FREE for all members
Womens Self Defense Seminar — Saturday, April 24th
 Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)

Bootcamps – Starting April 12th
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Strength & Conditioning Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

The Courage Fitness Durham Crew at DIRT!