Siteplicity – Page 203 – Courage Fitness Durham

Just Got A New Promotion

August 31, 2015SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsbox jumps, deadlift, power snatch0

WOD Skill: Snatch position drills Strength: Deadlift 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 21-15-9 For Time: Power Snatch (115/75) 90 degree Box Jumps (24/20) Time cap of 10 minutes

Introducing modPALEO!

August 31, 2015SiteplicityCourage Fitness Durham News, News0

We are excited to announce a partnership with modPALEO…our new partner for quality meals delivered directly to your home or office! They only use grass-fed, grass-finished, pasture-raised, and organic ingredients for their meals…and they deliver next day to your home or business. Subscription plans are available so you never have to remember to order, as...

Takin It Next Semester

August 30, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, kettlebell swings, snatch push press0

Great job to everyone who competed in the Strength & Conditioning Total this weekend! Shout out to the Champs, Phil and Krista! WOD Skills: Strength: Snatch Push Press 2-2-2-2-2-2 As heavy as possible. Take the bar from the rack. Metcon: 5 rounds for time: 5 Full cleans (185/135) 20 American KB Swings (52/35) Time cap...

I Coulda Passed

August 29, 2015SiteplicityBenchmark WODs, Daily Workoutsburpee box jumps, overhead squat0

Great job to everyone who took on the Strength & Conditioning Total yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Becca” 21-15-9 OHS (95/65) Burpee Box Jumps (24/20)

Strength & Conditioning Total Day – August 2015

August 28, 2015SiteplicityDaily Workoutsback squat, deadlift, press0

Join us today for a Strength & Conditioning Total from 9-11am! Weigh-ins begin at 9am and Back Squats start at 9:15. Should be done by 11am! Come ready to lift heavy and cheer loud! Best p0und for pound male and female take home the CFD Championship Belt!

I Coulda Cheated

August 27, 2015SiteplicityDaily Workouts, Olympic Workoutsclean pull, ground to overhead, hang power clean0

Strength & Conditioning Total is TOMORROW! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skills: tumbling or agility drills Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 Complete with as much weight as possible Metcon: 10 Minutes Max Reps Ground to Overhead (135/95)

Was Gonna Go To Class

August 26, 2015SiteplicityDaily Workoutsfarmer's walk, pistols, power snatch, snatch, walking lunge0

Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skill: Pistols Strength: Snatch 3-3-3-1-1-1 Work up to 85% 1RM Metcon: 400m Farmers Walk (52/35) 3 Rounds: 20 x Walking lunge steps (10 each) 5 Power Snatch (115/85) Then, 400m Farmers Walk Time cap of 16 minutes

My Room Is Still Messed Up

August 25, 2015SiteplicityDaily Workouts, Strength Workoutschest to bar pullups, kettlebell swings, plyo pushups, push press, run0

Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Skills: Crawling drills Strength: Push Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 5 Rounds: 25 Russian KB Swings (52/35) 15 Plyo Pushups (see video above – each bottom of pushup is...

Get Up and Find the Broom

August 24, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jumps, snatch balance, toes to bar0

Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs! WOD Strength: Snatch Balance w/no feet (watch the video!) 2-2-2-2-2-2 Complete with as much weight as possible. Note that the feet DO NOT move! Metcon: 21-15-9 For Time: Toes to Bar Box Jump (30/24)

Was Gonna Clean My Room

August 23, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, double unders, front squat0

WOD Skills: Double Unders Strength: Deadlift 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 20-15-10-5 Reps for time: Front Squat (135/95) 30 Double Under safter each set of squats Time cap of 15 minutes

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