BEAST SKILLS EARLY BIRD REGISTRATION ENDS IN 2 DAYS!

*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
two Foundations Classes or February Bootcamps
 will receive ONE MONTH FREE!

Help us spread the word about Courage Fitness Durham!

WOD for Friday 012910 — Click Here For Today’s Schedule
Press
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
AMRAP in 10 minutes:
5 Handstand Pushups
7 Hang Cleans (135/95)
Run 200m

Post Loads and Time to Comments
Consider using a load of 40-50% 1RM for the Hang Clean.  The goal here is not to do the heaviest clean you can, but to choose a weight that will allow you to complete AMRAP to maximize power output and maximize intensity for the WOD.      

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

*SURVEY QUESTION OF THE DAY*
Winter weather in the Triangle….love it or hate it?  Post answer to comments.

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — Only 4 spots left!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — Early Bird ends Sunday!
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)

Come see Coard Wilkes and family on Feb. 21st!  Only 4 spots left!!
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