Siteplicity – Page 193 – Courage Fitness Durham

You Can Count Me Out

December 8, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, double unders, press, toes to bar0

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Press 3-3-3-1-1-1 Work up to 1RM Metcon: AMRAP in 10 minutes: 30 Double Unders 10 Toes to Bar 5 Deadlift (275/155)

All Want To Change The World

December 7, 2015SiteplicityDaily Workouts, Strength Workoutsclean, front squat, jerk, wall ball0

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Front Squat 3-3-3-1-1-1 Work up to 1RM Metcon: 3 Rounds: 10 Clean and Jerk (135/95) 25 Wall Ball (20/14)

You Say You Want A Revolution

December 6, 2015SiteplicityBodyweight Workouts, Daily Workoutshang power snatch, muscle ups, ring dips, run, toes to bar0

Join us Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Tabata Ring Dips, 4 minutes Tabata Toes to Bar, 4 minutes Metcon: 3 rounds for time of: 9 Muscle-Ups (18 pullups) 11 Hang Power Snatches (115/75) Run 400m Time cap of 15 minutes

Deck The Halls

December 5, 2015SiteplicityDaily Workoutsburpees, goblet squats, kettlebell swings, plank hold0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = Sit-Ups Diamonds = Goblet Squats (53/35) Spades =...

Dobogai

December 4, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsfarmer's carry, muscle ups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin,...

Am I Bad Bout That Money

December 3, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, hang snatch, muscle ups, pullups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Metcon: 12-9-6 reps Squat cleans (225/155) Muscle-ups (2:1 pullups sub)

You Know Who I Am

December 2, 2015SiteplicityBodyweight Workouts, Daily Workoutsmuscle ups, pushups0

Flag Football anyone? CFD game on 12/12 before the Holiday Party! Check it out! WOD Skills: Muscle Ups max reps EMOM for 10 minutes Then, Bring Sally Up Pushups Metcon: AMRAP in 15 minutes: Run 400m 10 Front Squats (185/135) 20 Abmat situps

Make A Dragon Wanna Retire Man

December 1, 2015SiteplicityDaily Workoutshandstand pushups, press, toes to bar0

WOD Strength: Press 5-5-5-3-3-3 Metcon: AMRAP in 12 minutes: 10 Handstand Pushups 15 Toes to Bar

Kool Aid Club – November 2015

December 1, 2015SiteplicityCourage Fitness Durham News, News0

Congratulations to our November CFD Kool Aid Clubbers! Strength & Conditioning Michelle Morgan – 25 workouts Itir Keskiner – 24 workouts Dino Mangano – 22 workouts Wes Milton – 21 workouts Stacey Jackson – 20 workouts Hannah Shapiro – 20 workouts Rebekah Cid del Prado – 19 workouts Jeff Monsein – 18 workouts Emily Parker – 18 workouts Eric Cervone – 18 workouts Tanya Carson – 17 workouts Brad Lackford – 17 workouts Brittany Jaskiewicz – 16 workouts Ari Schenck –...

Toys For Kids Fighting Cancer

December 1, 2015SiteplicityCourage Fitness Durham News, News0

This December, you can provide a toy to a child battling cancer just by checking in on Facebook at CFD. We’ve partnered with Sweat Angels and a great charity called Go4TheGoal to make this possible. For every 25 Facebook check-ins at CFD, Sweat Angels will provide one toy! For more information about this month’s cause, visit...

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