Siteplicity – Page 186 – Courage Fitness Durham

As Long As Its Free

February 4, 2016SiteplicityDaily Workouts, Olympic Workoutsbox jump overs, burpees, hang snatch, power snatch0

Valentine’s Couples Challenge – Next Saturday, 9-11am! WOD Skills: Hang Snatch 3-3-3-1-1-1 Metcon: 4 Rounds: 10 Power Snatch (95/65) 10 Box Jump Overs (24/20) 10 Burpees

I Want Your Disease

February 3, 2016SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, muscle ups, pushups, thrusters0

February Thirsty Thursday is TONIGHT, 8pm, at Fullsteam Brewery! Drinks AND Trivia! WOD Skills: Muscle Ups max reps EMOM 10 minutes Then, Tabata Pushups, 4 minutes Metcon: For time: 30 Thrusters (95/65) 90 Double Unders 20 Thrusters 60 Double Unders 10 Thrusters 30 Double Unders

I Want Your Ugly

February 2, 2016SiteplicityDaily Workoutskettlebell swings, press, row, run, situps0

February Thirsty Thursday is this week, 8pm, at Fullsteam Brewery! Drinks AND Trivia! WOD Strength: Press 5-5-5-3-3-3 Metcon: 3 rounds: Row 250m 21 KB Swings (52/35) 21 AbMat Situps Run 400m

Help Shelter Animals in February

February 1, 2016SiteplicityNews0

We’re going to help rescued pets this February! Sweat Angels has partnered with Best Friends Animal Society to turn Facebook check-ins at CFD into care for shelter animals. Every 5 Facebook check-ins will provide an hour of care for a rescued cat or dog. Animal-related causes have always been popular with our community, so we hope you will...

Groundhog Day

February 1, 2016SiteplicityDaily Workouts, Olympic Workoutsclean, clean pull, pushups, snatch, toes to bar, wall ball0

February Thirsty Thursday is this week, 8pm, at Fullsteam Brewery! Drinks AND Trivia! WOD Strength: 2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: AMRAP in 15 minutes: 5 Toes to Bar 10 Hand Release Pushups 15 Wall Balls At 15 minutes: 5 minutes to establish 1RM Snatch

Gonna Take Some Time

January 31, 2016SiteplicityDaily Workoutsclean, front squat, jerk, muscle ups, pullups0

Strength: Front Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: EMOM 14 minutes: Even – 6 Clean & Jerks (135/95) Odd – 4 Muscle Ups (or 12 pullups)

January 2016 Kool Aid Clubbers

January 31, 2016SiteplicityNews0

Congratulations to our January CFD Kool Aid Clubbers! All these Kool Aid Clubbers will be eligible to win a tour and tasting at the Durham Distillery! Announcement coming soon! Strength & Conditioning Michelle Morgan – 30 workouts Wes Milton – 25 workouts Ari Schenck – 23 workouts Dino Mangano – 23 workouts Coach Doug – 21 workouts Allison Simpson – 20 workouts Amanda Shurgin – 19 workouts...

Nothing That a Hundred Men Or More Could Ever Do

January 30, 2016SiteplicityBenchmark WODsbox jumps, run, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball

Gonna Take Me A Lot To Drag Me Away From You

January 29, 2016SiteplicityBenchmark WODs, Daily Workoutsoverhead squats, pullups0

CFD Intramurals registration is OPEN! Team recruiting is underway! Read here WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 15.1 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of:...

Guide Me Towards Salvation

January 28, 2016SiteplicityDaily Workouts, Kettlebell Workoutsbox jumps, power snatch, situps, turkish get up0

CFD Intramurals registration is OPEN! Team recruiting is underway! Read here WOD Strength: Turkish Get Ups 10 each side as heavy as possible Metcon: 3 Rounds: 9 Power Snatch (135/95) 15 Box Jumps (24/20) 21 Situps

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