Siteplicity – Page 177 – Courage Fitness Durham

Screaming Out of Control

April 17, 2016SiteplicityDaily Workoutsbox step over, deadlift, handstand pushups, overhead squat, row0

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th! Get your tickets here! WOD Strength: Overhead Squat 3-3-3-1-1-1 Establish 1RM Metcon: 21 – 15 – 9: Deadlifts (225/155) HSPU Box Step-Overs (sandbag on back) Endurance: Row 5 Rounds x 1:30 on, :30 off Rest 3 minutes 5 Rounds x 1:30...

Murph Challenge 2016

April 17, 2016SiteplicityNews0

We are proud to host the Murph Challenge 2016 on Memorial Day, Monday, May 30th! The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation. It is also one of the primary means of funding for the Foundation on an annual basis! Over the last two years, Forged®...

Bull City Barbell Open 2016 – Results

April 17, 2016SiteplicityNews0

Men’s Results Women’s Results

WOD for 041716

April 16, 2016SiteplicityDaily Workoutsclusters, deadlift, front squat, hang power clean, push jerk, row0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: 100 Cal Row, 100 Deadlifts, 135/95 80 Cal Row, 80 Hang Power Cleans, 135/95 60 Cal Row, 60 Front Squats, 135/95 40 Cal Row, 40 Push Jerks, 135/95 20 Cal Row, 20 Clusters, 135/95

Bull City Barbell Open 2016

April 15, 2016SiteplicityDaily Workouts0

Oly Meet today from 9am-5pm! Come cheer on Katy, Emily, Joe, JB, and Maggie! Big thanks to Krista and Michele for helping get the gym ready and thanks in advance to everyone volunteering! WODs will be held in the park at 9, 10, and 11am! Rowing Class will go on in the front parking lot!

Gettin Down On The Roof

April 14, 2016SiteplicityDaily Workoutsdouble unders, handstand pushups, muscle ups, power clean0

We are hosting a huge Olympic Weightlifting Meet on Saturday. Regular WODs will be held in the park, Rowing will be held outside, and there is no Oly Class. Meet runs 9a-5p – Come watch CFDers Katy, JB, Maggie, Matt, Joe, and Emily compete! WOD Skills: Muscle Ups EMOM 10 minutes Max reps Then, Tabata...

Glassman’s Choice

April 13, 2016SiteplicityBenchmark WODs, Daily Workoutsclean, jerk, snatch0

WOD Strength: Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: Grace For time: 30 Clean and Jerk (135/95) OR Isabel For Time: 30 Snatch (135/95)

People Getting Loose Y’all

April 12, 2016SiteplicityDaily Workoutsbox jumps, muscle ups, press, thrusters0

WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 21 Box Jumps (24/20) 12 Thrusters (95/65) 3 Muscle Ups

Give Yourself A Chance

April 11, 2016SiteplicityDaily Workoutsclean, double unders, jerk, power snatch0

WOD Strength: 1 Clean + 2 Jerk 6 sets as heavy as possible Metcon: EMOM 12 minutes Odd Minutes – 3 Power Snatch (75% 1RM) Even Minutes – 40 Double Unders

Don’t Fight The Feeling

April 10, 2016SiteplicityDaily Workouts, Endurance Workoutskettlebell swings, overhead squat, wall ball0

WOD Strength: Overhead Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP 10: 10 KB Swings (70/52) 10 Wall Balls (30/20) – guys use 10′ target on rig Endurance: Run 2000m 2min rest Run 400m 4min rest Run 1200m 2min rest Run 400m 4min rest Run 800m 2min rest Run 400m

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