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You’re Going To See Some Serious Sh*t

June 2, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jump, front squat, goblet squat, kettlebell step ups0

CFD is going to see the Bulls on Saturday, June 20th! Make sure you reserve your tickets! WOD Strength: Front Squat 4-4-4-4 @ 80% 1RM Metcon: 4 rounds: 10 Double Goblet Squat (front rack) 2 x 44/25 10 x Box Step up with Front rack (same, appropriate box) 10 Box Jumps

Gail Crabtree

June 2, 2015SiteplicityCourage Fitness Durham News, News, Success Stories0

Hometown: Durham Age: 62 Occupation: General Contractor G.Crabtree Home Building When did you first start Strength & Conditioningting?: 2010 What is your favorite movement? Favorite workout? My favorite movements are the clean, the deadlift, sit-ups. and push-ups. I have a love hate relationship with Nancy. What is your least favorite movement? Least favorite workout? My...

The Dog Wet On The Picnic Basket

June 1, 2015SiteplicityDaily Workoutsdouble unders, hang power snatch, push press0

CFD is going to see the Bulls on Saturday, June 20th! Make sure you reserve your tickets! WOD Strength: Hang Power Snatch 1-1-1-1 @ 85% 1RM Metcon: AMRAP in 8 minutes: Push Press (115/75) Each time you break, perform 30 Double Unders

The Donger Need Food

May 31, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsback squat, thrusters, weighted pullups0

CFD is going to see the Bulls on Saturday, June 20th! Make sure you reserve your tickets! WOD Strength: Back Squat Test 1RM Metcon: 15-12-9 reps for time: Thrusters (135/95) Weighted Pullups (45/25) Time cap of 12 minutes

Strength Animals

May 30, 2015SiteplicityDaily Workouts, Partner Workoutskettlebell swings, pullups, pushups, run0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Partner workoutout, both Run together, split “work” in the gym: Run 800m 100 KB swings Run 800m 50 Push Up Run 800m 50 Pullups

Don’t Feed The Animals

May 29, 2015SiteplicityDaily Workouts, Strength Workoutsdeadlift, deficit deadlift, run0

WOD Strength: Deficit Deadlift 1-1-1 @ 95% 1RM Metcon: 7 rounds of: 11 body-weight deadlifts 100-meter sprint Walk/jog back for next round Each should be all out effort. Total WOD is not timed

All The Right Moves

May 28, 2015SiteplicityDaily Workouts, Olympic Workoutsair squats, box jump overs, kettlebell swings, run, situps, split jerk0

Our first CFD Ladies WOD & Wine is coming on June 13th. RSVP here! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: Run 800m 100 KB Swings (52/35) 75 Abmat Sit-Ups 50 Air Squats 25 Box Jump Overs (20 inch) Time cap of 20 minutes

Been Meant For This

May 27, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, overhead walking lunge, plank, ring dips0

Our first CFD Ladies WOD & Wine is coming on June 13th. RSVP here! WOD Strength: Clean 1-1-1-1 @ 85% 1RM Metcon: 4 Rounds 10 Ring Dips 16 Overhead Walking Lunges (45/25) Plank – accumulate 1 minute total Time cap of 10 minutes

Gonna Go For Broke Tonight

May 26, 2015SiteplicityDaily Workouts, Olympic Workoutsbar facing burpees, front squat, power snatch, pullups0

Our first CFD Ladies WOD & Wine is coming on June 13th. RSVP here! WOD: Strength: Front Squat 6-6-6 @ 75% 1RM Metcon: 21-15-9: Bar Facing Burpees (95/65) Power Snatch Pullups Time cap of 16 minutes

Stereo With The Big Guitars

May 25, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, hang power snatch, kettlebell swings0

Our first CFD Ladies WOD & Wine is coming on June 13th. RSVP here! WOD Strength: Hang Power Snatch Test 1RM Metcon: AMRAP in 12 minutes: 20 Russian KB Swings 30 Double Unders

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