Siteplicity – Page 215 – Courage Fitness Durham

Mother’s Day 2015

May 9, 2015SiteplicityDaily Workouts, Partner Workoutsrow, run, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 20 -2k Row Buy-In- 50 Wall-Balls (30/20) 200 Meter Run w/ Med-Ball

Graduation 2015

May 8, 2015SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts0

Happy Graduation to all our CFD grads! We’re proud of you! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats

Logwood Burnin Through The Nights

May 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshand release pushups, run, snatch, snatch grip deadlift0

Need help with your Clean & Jerk? Check out the C&J Fundamentals class tomorrow at 11am with Coach Dan! WOD Strength: Snatch 1RM Metcon: 5 Rounds 8 Snatch Grip Deadlifts 185/135 8 Hand Release Push Ups Then: Run 800m for time

Make The Fire Lights

May 6, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, hang power clean, jerk, muscle ups, push jerk, run0

Our new 7 week programming cycle started Monday! Here’s the template WOD Strength: Clean & Jerk Test 1RM Metcon: For Time: 20 Muscle Ups 30 Push Jerk (135/95) 40 Hang Power Cleans Run 800m Time cap of 20 minutes

Nepal Earthquake Relief

May 6, 2015SiteplicityCourage Fitness Durham News0

This May, CFD is proud to support Nepali earthquake relief efforts through our partners at Sweat Angels. Every time you visit CFD for your WOD, Bootcamp, or Barbell Club workout, check-in on Facebook and it will help those affected by the Nepali earthquake. Our goal is to help thousands of people! Each check in will...

Dry Your Tears

May 5, 2015SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workoutshandstand pushups, pullups, rope climb, row, thrusters0

Our new 7 week programming cycle started Monday! Here’s the template WOD Strength: Rope Climbs and Handstand Pushups Take 20 minutes to practice either or both skills Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pullups Time cap of 12 minutes

Matt Koerner

May 5, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Matt Koerner Hometown: Alexandria, Virginia Age: 37 Occupation: Middle School Teacher & Realtor When did you first start Strength & Conditioningting?: October 2014 What is your favorite movement? Favorite workout? Push Presses. I like AMRAP workouts because they show progress. What is your least favorite movement? Least favorite workout? Running. The Thanksgiving 2014 Lumberjack workout. Tell...

Can’t Forget Your Past

May 4, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutshang clean, toes to bar, turkish get ups0

Our new 7 week programming cycle started Monday! Here’s the template WOD Strength: Turkish Get Ups 5 reps per side as heavy as possible Metcon: 5 rounds for time: 5 hang clean (135/95) 8 T2B

Good Friends We Have

May 3, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsoverhead squats, push press, situps0

Our new 7 week programming cycle starts today! Here’s the template WOD: Strength: Overhead Squat 3-3-3-3 as heavy as possible once you are thoroughly warmed up Metcon: AMRAP in 15 minutes of: 7 Push Press (135/95) 10 Overhead Squats 15 sit-ups

Pullups Galore

May 2, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, pullups, situps0

Great job to everyone at yesterday’s Pullup Challenge! Thanks to Joe Parker for helping put together the post-Challenge BBQ! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: (if you did the pullup challenge yesterday, sub KB swings for pullups today) 1 Round for time: 30 Pull...

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