Siteplicity – Page 186 – Courage Fitness Durham

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

Whispers of some Quiet Conversation

January 27, 2016SiteplicityDaily Workoutsdeadlift, jerk, ring dips0

CFD Intramurals registration is OPEN! Team recruiting is underway! Read here WOD Strength: Jerk 3-3-3-1-1-1 Metcon: 21-15-9 reps: Deadlifts (275/185) Ring Dips

Hear The Drums Echoing Tonight

January 26, 2016SiteplicityDaily Workouts, Olympic Workoutsclean, pullups, thrusters0

CFD Intramurals registration is OPEN! Captains have been named and teams will start recruiting this week! Read here WOD Strength: Clean 3-3-3-1-1-1 Metcon: EMOM 10 minutes: Odd: 8 Pullups + 8 Thrusters (95/65) Even: 8 Pullups + 8 OHS (95/65) scale pullups and bar load to be able to complete same reps every round

Come On Lets Go And Play

January 25, 2016SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, kettlebell swings, plank holds, ring dips, run0

CFD Intramurals registration is OPEN! Captains have been named and teams will start recruiting this week! Read here WOD Skills: Ring Dips max reps EMOM 10 minutes Then, Tabata Plank Holds 6 minutes Metcon: Run 800m 4 Rounds 20 KB Swings (70/52) 60 Double Unders Run 800m

Do You Wanna Build A Snowman

January 24, 2016SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, clean, jerk, toes to bar0

CFD Intramurals registration is OPEN! Captains have been named and teams will start recruiting this week! Read here WOD Strength: Back Squat 3-3-3-1-1-1 Metcon: AMRAP in 9 minutes: 3-6-9-12-etc Clean and Jerk (135/95) Toes To Bar

Enough Is Enough

January 23, 2016SiteplicityBenchmark WODs, Daily Workoutsoverhead squats, row, run, thrusters0

All classes are ON for Sunday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters OR “Nancy” 5 Rounds: Run 400m – yes, run! even in the snow. “unknown and unknowable” 15 OHS (95/65)

Icemageddon Day 2

January 22, 2016SiteplicityBenchmark WODs, Daily Workoutsrow, thrusters0

All classes are CANCELLED for Saturday but the gym will be open from 10am-12pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters

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