Siteplicity – Page 196 – Courage Fitness Durham

Miles Apart Inside

November 10, 2015SiteplicityDaily Workoutsfront squat, hang clean, power snatch, tuck jumps, walking lunges0

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: 2 Hang Clean + 1 Front Squat 6 sets as heavy as possible Metcon: 4 Rounds: 10 Power Snatch (95/65) 10 (5 Each Leg) Walking Lunges (bar on back) 10 Tuck Jumps

Silently Still In The Dead of The Night

November 9, 2015SiteplicityDaily Workouts, Strength Workouts0

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Deadlift 3-3-3-1-1-1 Metcon: 21-15-9 Burpee over the box (30/24) Pullups

You’re Gonna Hear Me Roar

November 8, 2015SiteplicityBodyweight Workouts, Daily Workoutsback squat, front squat, handstand pushups, pistols, power clean, push press0

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC. Drop yours in the “turkey” box! WOD Strength: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: Bear Complex 5 rounds, each round is 7 circuits UNBROKEN, rest as needed between rounds: Power...

Be Late For The Door

November 7, 2015SiteplicityDaily Workouts, Partner Workoutsjumping lunges, jumping squats, row, situps0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 2 AMRAP 20: 40 Calorie Row, 40 Medball Jumping Squats (20/14) 40 Calorie Row, 40 Medball Jumping Lunges 40 Calorie Row, 40 Medball Situps

Bell

November 6, 2015SiteplicityBenchmark Hero WODs, Daily Workoutsdeadlift, front squats, pullups0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Bell” 3 rounds of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died...

Take Me To A Disco

November 5, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsfront squat, shoulder taps, snatch0

Our new 6-week programming cycle began this week. Check it out here! Join us TONIGHT for a WOD and Wine at 6:30pm! WOD Strength: Snatch 3-3-3-1-1-1 First set around 80%, finish with 1RM for the day Metcon: 5 rounds of: :45 Max Front Squats (80% 1RM) from the floor :15 Rest :45 Shoulder Taps :15 Rest

Ain’t Got The Same Soul

November 4, 2015SiteplicityDaily Workoutsbox jumps, kettlebell swings, muscle ups, pushups0

Our new 6-week programming cycle began this week. Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Skills: Muscle Ups Max reps EMOM for 10 minutes Then, Tabata Pushups 4 minutes Metcon: 1 minute of Box Jumps (30/24) 1 minute of KB Swings (70/52) 2 minutes of Box Jumps...

Just Take Those Old Records Off The Shelf

November 3, 2015SiteplicityDaily Workouts, Strength Workoutsdouble unders, kettlebell snatch, overhead squats, pullups, push press, pushups, ring dips, rope climb, rowing, toes to bar0

Our new 6-week programming cycle began this week. Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up to 85% by last set Metcon: Goat WOD 20 minutes Goat 1 (odd minutes) Goat 2 (even minutes) Choose two movements...

Turkey Drive 2015

November 3, 2015SiteplicityCourage Fitness Durham News, News0

Can you imagine Thanksgiving without a turkey? Neither can we! From now through Sunday, November 22nd, we will be collecting donations to purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. Last year, we collected over $1600 and donated over 1700lbs of turkeys to help folks around the Triangle. ...

Take Me To Them Naughty Ladies

November 2, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, goblet squat, muscle ups, shuttle run, split jerk0

WOD Strength: 2 Clean + 1 Split Jerk 6 sets as heavy as you can by the last one Metcon: 5 2-minute rounds of: 3 Muscle Ups Shuttle sprint (3 times down and back the pullup rig) Max reps Goblet Squat (70/52) Rest 1 minute between rounds

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