Siteplicity – Page 189 – Courage Fitness Durham

Threw A Wish In The Well

January 8, 2016SiteplicityBenchmark WODs, Daily Workoutsclean, handstand pushups0

January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans (185/125) 6 handstand push-ups 3 cleans 9...

Don’t Think We Can Solve Them

January 7, 2016SiteplicityDaily Workouts, Olympic Workoutsoverhead squat, snatch, toes to bar0

January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Snatch 3-3-3-1-1-1 as heavy as possible Metcon: 6 Rounds: 12 OHS (95/65) 12 Toes To Bar Rest 2 minutes between rounds

Take a Look At What You’ve Done

January 6, 2016SiteplicityDaily Workoutsbox jumps, deadlift, muscle ups, pushups0

Join us TONIGHT for our first Thirsty Thursday this week at Fullsteam! Info WOD Skills: Muscle Ups max reps EMOM, 10 minutes Then Tabata Pushups 4 minutes Metcon: 21-15-9: Deadlifts (275/185) Box Jumps (30/24)

Used To Be Mad Love

January 5, 2016SiteplicityDaily Workouts, Strength Workoutsburpees, push press, wall ball0

Join us for our first Thirsty Thursday this week at Fullsteam! Info WOD Strength: Push Press 5-5-5-3-3-3 Work up to 85% by last set of 3 Metcon: AMRAP in 12 minutes: 10 Burpees 25 Wall Ball

Now We Got Bad Blood

January 4, 2016SiteplicityDaily Workouts, Olympic Workoutsclean, double unders, jerk, power snatch, pullups0

Join us for our first Thirsty Thursday this week at Fullsteam! Info WOD Strength: 2 Clean + 1 Jerk 6 sets As heavy as possible Metcon: EMOM 15 minutes: Minute 1: 30 seconds for max Double Unders Minute 2: 30 seconds for max reps of Power Snatch (135/95) Minute 3: 30 seconds for max reps of...

Let’s Get It On

January 3, 2016SiteplicityDaily Workouts, Strength Workoutsbox jumps, clean, deadlift0

Join us for our first Thirsty Thursday this week at Fullsteam! Info WOD Strength: Deadlift 5-5-5-3-3-3 Work up to 85% for last set of 3 Metcon: 3 Rounds: 3-2-1 Squat Cleans (225/155) 9-6-3 Box Jumps (30/24)

WOD for 010315

January 2, 2016SiteplicityBenchmark WODs, Daily Workouts0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or play. Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) – don’t drop empty bars! 30 Pullups

December 2015 Kool Aid Club

January 2, 2016SiteplicityCourage Fitness Durham News, News0

Congratulations to our December CFD Kool Aid Clubbers! Even the holidays couldn’t slow these folks down. In January, all Kool Aid Clubbers will be eligible to win a tour and tasting at the Durham Distillery! Strength & Conditioning Michelle Morgan – 26 workouts Wes Milton – 23 workouts Dino Mangano – 23 workouts Coach Paul – 21 workouts Coach Doug – 19 workouts Mike Nicholson –...

2016 Open Prep WOD 1

January 1, 2016SiteplicityBenchmark WODs, Daily Workoutsdouble unders, power snatch0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on an Open needed skill. Metcon: Open WOD 14.1 AMRAP in 10 minutes: 30 double-unders 75-lb. power snatches, 15 reps

Winter Coats for Kids

January 1, 2016SiteplicityCourage Fitness Durham News, News0

In January, we’re working with Sweat Angels to provide warm winter coats to people in need! All you have to do is check in on Facebook every time you visit CFD for your WOD, Bootcamp, or Barbell workout. Tag your posts with #cfdcoats4kids too! Every 15 check ins provides a warm winter coat through a great...

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