Siteplicity – Page 216 – Courage Fitness Durham

April Kool Aid Clubbers

May 2, 2015SiteplicityCourage Fitness Durham News0

Congratulations to our April CFD Kool Aid Clubbers! All athletes who qualified for the Kool Aid Club in April will receive a special Kool Aid PRIZE (still waiting on delivery)! In May, all Kool Aid Club qualifiers will receive their very own CFD branded Lacrosse Ball for mobility work! Strength & Conditioning JD Overton – 24 workouts Wes...

Pullup Challenge and BBQ

May 1, 2015SiteplicityBodyweight Workouts, Daily Workoutspullups0

Join us today for the Pullup Challenge and BBQ starting at 9am! Pullup Challenge will run from 9am til about 11am. If you haven’t registered yet, you are still welcome to come. This is all for FUN! We will be holding the regular Community Workout and Olympic Weightlifting Class at 11am. Join us starting around...

Singing Sweet Songs

April 30, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdouble unders, front squat, hand release pushups0

Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! Register here to test your pullups! WOD Strength: Front Squat 60% x 5 70% x 3 80% x 2 90% x 1 1-1-1 @ 95% 1RM Metcon: 3 Rounds for Time 10 Front Squats (185/135) 20 Hand Release Pushups...

Of Melodies Pure and True

April 29, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workouts0

Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! Register here to test your pullups! WOD Strength: Hang Snatch Metcon: Run 800m 21 KB Snatch – right (52/35) 21 KB Snatch – left Run 400m 15 KB Snatch – right 15 KB Snatch – left Run 200m 9...

Smile With The Risin Sun

April 28, 2015SiteplicityDaily Workouts0

Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! Register here to test your pullups! WOD Strength: Back Squat 4-4-4-4 @ 80% 1RM Metcon: AMRAP in 10 minutes: 7 Power Cleans (135/95) 7 Burpees Run 200m

JD Overton

April 28, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Hi, I’m JD Overton. I’m a Software Development Manager in IT at Measurement Inc. Last Summer, I decided I wanted to lose weight and get in shape. I am 5′ 7″ and at that time I weighed 240 lbs. I already had a membership to the YMCA, but it went unused. I really wasn’t sure why...

On The Rhythm And Rhyme

April 27, 2015SiteplicityDaily Workoutsbox jumps, deadlift, handstand pushups, sumo deadlift high pull0

Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! Register here to test your pullups! WOD Strength: Sumo Deadlift 50% x 5 60% 6-6-6 @ 75% 1RM Metcon: 21-15-9 For Time: Deadlift (225/155) Box Jump (24/20) Hand Stand Pushup Time cap of 12 minutes

I Wanna See Motivation

April 26, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, pullups, push jerk0

Our first Pullup Challenge is this Saturday! Divisions for every level. And BBQ to follow! Come enjoy! WOD Strength: Push Jerk 50% x 2 60% x 2 70% x 2 80% x 1 90% x 1 95% x 1 Test 1RM Metcon: AMRAP in 8 minutes of: 5 Pullups 10 Cleans (155/115) Note – these...

In It To Win It

April 25, 2015SiteplicityDaily Workouts, Partner Workoutsfarmer's carry, run, thrusters0

WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: With a partner alternating movements: AMRAP in 30 minutes: 400-meter run 35-lb. dumbbell thrusters, 20 reps 200-meter farmers carry, 35-lb. dumbbells

Make Your Behind Move

April 24, 2015SiteplicityBenchmark WODs, Daily Workoutsdouble unders, situps0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Annie” 50-40-30-20-10 Reps for time: Double Unders Situps

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