Siteplicity – Page 196 – Courage Fitness Durham

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

Went Kind Of Smooth After Awhile

November 1, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, double unders, ring dips, wall ball0

Our new 6-week programming cycle begins today. Check it out here! WOD Strength: Deadlift 5-5-5-3-3-3 Start around 60% and work up to 85% by last set Metcon: AMRAP in 10 minutes: 10 Ring Dips 25 Wall Ball (20/12) 50 Double Unders

October 2015 Kool Aid Club

November 1, 2015SiteplicityCourage Fitness Durham News, News0

Congratulations to our October CFD Kool Aid Clubbers! Strength & Conditioning Hannah Shapiro – 23 workouts Michelle Morgan – 21 workouts Stacey Jackson – 21 workouts Dino Mangano – 20 workouts Wes Milton – 20 workouts Itir Keskiner – 20 workouts Coach Doug – 19 workouts Coach Paul – 19 workouts Erin Krellwitz – 19 workouts Emily Parker – 18 workouts Eric Cervone – 18 workouts Allison Simpson – 18 workouts Coach Katie – 17 workouts Phil Raeihle –...

Team Air Force

October 31, 2015SiteplicityDaily Workouts, Partner Workoutsburpees, front squat, overhead squat, push press, sumo deadlift high pull, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Team Air Force” 20 Thrusters each athlete 20 Sumo Deadlift High Pulls each athlete 20 Push Presses each athlete 20 Overhead Squats each athlete 20 Front Squats each athlete On the Minute – Both teammates perform 5 Burpees...

Halloween 2015

October 30, 2015SiteplicityDaily Workoutsclean, overhead walking lunge, press, run, squats, thrusters0

Halloween Weightlifting Spectacular takes place today from 9am-1pm! WODs today at 9 and 10, Community Workout at 11am, Intro to Strength & Conditioning at 12pm. No Open Platform time today. Costumes encouraged! WOD For time with your pumpkin (if no pumpkin, use medicine ball 20/12): 800 meter pumpkin run 31 thrusters 31 cleans 31 Overhead walking lunge steps...

Every Blue Eyed Floozy

October 29, 2015SiteplicityDaily Workouts, Olympic Workoutshang clean, overhead squats, ring dips0

Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs take place TOMORROW! WOD Strength: Hang Clean 3-3-3-1-1-1 Metcon: 21-18-15-12-9-6-3 reps: Ring dips Overhead Squats (115/80)

Singing With My Band

October 28, 2015SiteplicityDaily Workouts, Olympic Workoutsdouble unders, situps, split jerk, strict pullups, walking lunge0

Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs are THIS Saturday! WOD Strength: Split Jerk 3-3-3-1-1-1 Metcon: AMRAP in 15 minutes: 10 Pullups 30 Abmat Situps 50′ Walking Lunge 100 Double Unders

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