Siteplicity – Page 183 – Courage Fitness Durham

Take It On The Run Baby

March 3, 2016SiteplicityDaily Workoutsdouble unders, rowing, split jerk0

Open WOD 16.2 goes down on Saturday, 9am – 12pm! Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 50,40,30,20 Calorie Row 80,60,40,20 Double Unders Time cap of 18 minutes

Out Late Every Weekend

March 2, 2016SiteplicityDaily Workoutsbox jumps, kettlebell swings, mule kicks, overhead squats, snatch0

Open WOD 16.2 Announcement Party TONIGHT at 8pm! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: 3 Rounds 5 mule kicks (total, not each side) 10 KB swings (72/55) 15 Box Jumps (24/20)

Heard It From a Friend Who

March 1, 2016SiteplicityDaily Workoutsclean, jerk, toes to bar0

Open WOD 16.2 Announcement Party Thursday night at 8pm! WOD Strength: Clean 3-3-3-1-1-1 Up to 100% 1RM Metcon: 21-15-9 Clean and Jerks (135/95) Toes To Bar Time cap of 12 minutes

CFD Intramurals Scoreboard – Week 1

March 1, 2016SiteplicityNews0

Team scores will be posted shortly! In the meantime, here’s the male and female individual results!

In Like A Lion

February 29, 2016SiteplicityBodyweight Workouts, Daily Workoutsback squat, bicycles, hovers, run, v ups0

WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 1 mile run then 8 minutes AMRAP 8 hovers, 8 v-ups, 8 bicycles Time cap of 18 minutes

My Baby Takes The Morning Train

February 28, 2016SiteplicityDaily Workoutsair squats, burpee pullovers, burpee pullulps, handstand hold0

Make sure you get your 16.1 scores entered by 8pm tonight! WOD Skills: Muscle Ups AMRAP in 10 minutes Then, Tabata Toes to Bar 4 minutes Metcon: AMRAP in 15 minutes: 10 Burpee pullovers (scale to burpee pullups) 30 air squats 60 second hanstand hold Endurance WOD (7:30pm) 6 Rounds 10 pullups 20 situps Run 800m

Restore Sight For Kids Around The World

February 28, 2016SiteplicityNews0

This March, we have a unique opportunity to provide the gift of sight. Every Facebook check-in at Courage Fitness Durham will help provide sight-restoring surgery for kids around the world! Through our partners at Sweat Angels, we’ll be supporting a charity called Watsi to make this happen. Watsi works in developing countries where a small amount of...

Delirium Tremens

February 27, 2016SiteplicityDaily Workouts, Team Workoutsbox jump overs, front squats, handstand pushups, pullups0

GREAT JOB to everyone who took on 16.1 yesterday (and Friday and Today!)! Don’t forget to log your scores at games.crossfit.com before Monday at 8pm to get your points for your team! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 complete the following...

Open 16.1

February 26, 2016SiteplicityDaily Workoutsbar facing burpees, chest to bar pullups, overhead walking lunge0

Intramurals are here! Join us this morning from 9am til noon (at least) to take on Open WOD 16.1! Be sure to enter your scores when you’re finished at games.crossfit.com and PLEASE watch the video above for standards so everyone is clear! WOD 16.1 Complete as many rounds and reps as possible in 20 minutes...

Here Comes The Sun

February 25, 2016SiteplicityDaily Workoutsbox jump, overhead squat, push press0

First Intramurals Workout goes down tomorrow from 9am – noon! Strength: Push Press 3-3-3-1-1-1 As heavy as possible Metcon: 4 rounds: 20 Overhead squats (115/80) 20 Box jumps (30/24)

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