Siteplicity – Page 212 – Courage Fitness Durham

He’s a Righteous Dude

June 10, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdouble unders, front squat, pullups0

Last chance to get tickets for the Bulls Game on June 20th! Reserve them today here! WOD Strength: Front Squat 3-3-3-3-3 @ 85% Metcon: Alternating movements, EMOM for 10 minutes 10 Pullups 25 Double Unders

Get Together And Go Bowling

June 9, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdeadlifts, handstand pushups, hang power snatch0

Last chance to get tickets for the Bulls Game on June 20th! Reserve them today here! WOD Strength: Hang Power Snatch 1-1-1-1 @ 85% Metcon: 7 Rounds 7 Handstand Pushups 7 Deadlifts (225/155) Time cap of 12 minutes

Banana In The Tailpipe

June 8, 2015SiteplicityDaily Workouts, Endurance Workouts, Strength Workoutsback squat, double unders, row, run, situps0

Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30! Please RSVP! WOD Strength: Back Squat 6-6-6 @ 75% Feeling good? Go for max reps on Set 3 Metcon: Pick your order, For Time: Row 1k 100 DU Run 800m 50 Abmat Situps Time cap of 15 minutes

Strength & Conditioning Total – August 2015

June 8, 2015SiteplicityCourage Fitness Durham News0

CFD will host an in house Strength & Conditioning Total Meet for our athletes on Saturday, August 29th! This meet is designed specifically for ALL OF YOU! Special equipment not required and everyone is already very familiar with the lifts! Everyone should sign up to compete! It’s FREE! The three lifts contested will...

What Aren’t We Going To Do

June 7, 2015SiteplicityDaily Workouts, Strength Workoutsburpees, deficit deadlift, push ball0

Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30! Please RSVP! WOD Strength: Deficit Deadlift Test 1RM (off 25lb plates) Metcon: AMRAP in 10 minutes: 10 Burpees 20 Push Ball (20/14) Bored with burpees? Try one of the variations in the video above!

Negative Ghost Rider

June 6, 2015SiteplicityDaily Workouts, Team Workoutshang power snatch, row, sumo deadlift high pull, thrusters0

Pullup Class this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP 25 Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo Deadlift High-Pulls (75/55)

Make Like a Tree

June 5, 2015SiteplicityBenchmark WODs, Daily Workoutshandstand pushups, kettlebell swings, muscle ups0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nate” AMRAP in 20 minutes: 2 muscle-ups 4 handstand push-ups 8 2-pood kettlebell swings

May Kool Aid Club

June 5, 2015SiteplicityCourage Fitness Durham News, News0

Congratulations to our May CFD Kool Aid Clubbers! All athletes who qualified for the Kool Aid Club in May will receive their very own CFD branded Lacrosse Ball for mobility work (they should be in this week)! Strength & Conditioning JD Overton – 26 workouts Erin Gullikson – 21 workouts Brittany Sigman – 20 workouts Nathan Sigman – 20 workouts Coach Doug – 19 workouts Gail Crabtree...

A Most Excellent Adventure

June 4, 2015SiteplicityDaily Workouts, Olympic Workoutspushups, split jerk, toes to bar, wall ball0

Oly Class Saturday morning at 9am and Pullup Class Sunday at 9am! Special Shoulder Health Seminar with Dr. Krista Sunday morning at 10am! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: 6 Rounds for Time 5 Toes 2 Bar 10 Pushups 15 Wall balls (20/14)

Life Moves Pretty Fast

June 3, 2015SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsburpees, clean, deadlift, run0

CFD is going to see the Bulls on Saturday, June 20th! Make sure you reserve your tickets! WOD Strength: Clean 1-1-1 @ 90% 1RM Metcon: EMOM 8 Minutes 5 Deadlift (275/185) 5 Burpees Finish with: 800m max effort

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