Siteplicity – Page 187 – Courage Fitness Durham

Snowmageddon 2016

January 21, 2016SiteplicityDaily Workoutsjerk, kettlebell swings, pushups, row, run0

Stay tuned here for updates on weather changes to our schedule WOD Strength: Jerk 3-3-3-1-1-1 Metcon: 5 Rounds: 30 KB Swings (52/35) 30 Pushups Then, Row 1000m or Run 800m (1x only)

Could Have Been A Better Friend To Me

January 20, 2016SiteplicityDaily Workoutsbox jumps, clean, jerk0

CFD Intramurals registration is OPEN and captains have been named! Read here WOD Strength: Clean 3-3-3-1-1-1 Metcon: 3 Rounds: 30 Box Jumps (24/20) 15 Clean & Jerks (115/75)

I Ain’t The Same

January 19, 2016SiteplicityDaily Workoutskettlebell swings, overhead squat, situps, snatch0

CFD Intramurals registration is OPEN and captains have been named! Read here WOD Strength: 1 Snatch + 2 OHS 6 sets as heavy as possible Metcon: 3 rounds: 21 Overhead squats (95/65) 21 Situps 21 Banded KB Swings (52/35) with blue/purple band

And Times Are Strange

January 18, 2016SiteplicityDaily Workoutsdouble unders, handstand pushups, muscle ups, power snatch0

CFD Intramurals registration is OPEN and captains have been named! Read here WOD Skills: Muscle Ups AMRAP in 10 minutes Then, Tabata Toes To Bar (4 minutes) Metcon: AMRAP in 12 minutes: 50 Double Unders 25 HSPU 25 Power Snatches (125/85)

Times Have Changed

January 17, 2016SiteplicityDaily Workoutsback squat, burpees, wall ball0

CFD Intramurals registration is OPEN and captains have been named! Read here WOD Strength: Back Squat 5-5-5-3-3-3 Metcon: 5 rounds: 10 Wall Balls (30/20) 15 Burpees

Wasn’t Looking For This

January 16, 2016SiteplicityBenchmark WODs, Daily Workoutskettlebell swings, pullups, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Helen” 3 Rounds For Time Run 400m 21 KB Swings (52/35) 12 Pullups

Pennies And Dimes For A Kiss

January 15, 2016SiteplicityBenchmark WODs, Daily Workoutsdouble unders, muscle ups, wall ball0

CFD Intramurals registration is OPEN! Read here WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 15.3 AMRAP in 14 minutes: 7 muscle-ups 50 wall-ball shots 100 double-unders

It’s CFD Open Season!

January 14, 2016SiteplicityDaily Workoutsdeadlift, handstand pushups, press0

CFD Intramurals registration is OPEN! Read here WOD Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: 5 Rounds For Time: 5 Deadlifts (275/185) 15 Handstand Pushups

Wasn’t Looking For This

January 13, 2016SiteplicityDaily Workouts0

Get ready for CFD Intramurals! Registration starts today! Read here WOD Strength: Snatch 3-3-3-1-1-1 As heavy as possible Metcon: EMOM 9 minutes 3 rounds of: Minute 1: 15 Pullups Minute 2: 15 Overhead squats (95/65) Minute 3: Rest

CFD Intramurals 2016

January 13, 2016SiteplicityDaily Workouts, News0

The Strength & Conditioning Open is a worldwide Strength & Conditioning competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD and it’s lots of fun. Last year, over 60 CFD athletes tried their hand at the Open. This year, there’s SCALED divisions, so we expect even more. Our goals at...

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