Siteplicity – Page 219 – Courage Fitness Durham

Good Like Sunkist

April 11, 2015SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsbox jumps, calories, lateral bar burpees, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2: Relay style, one partner at a time: 21 – 15 – 9: Thruster (95/65) Box Jump (24/20) After each partner completes the first couplet: 21 – 15 – 9: Row for Calories Lateral Barbell Burpees

Feel The Vibration

April 10, 2015SiteplicityBenchmark WODs, Daily Workoutskettlebell swings, pullups, run0

Clean and Jerk Fundamentals Class TODAY at 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Helen” 3 rounds for time: Run 400m 21 Kettlebell Swings (52/35) 12 Pullups

Bringing This To The Entire Nation

April 9, 2015SiteplicityDaily Workouts, Olympic Workoutsbox jump overs, power snatch, sumo deadlift high pull0

Clean and Jerk Fundamentals Class tomorrow at 11am! WOD Strength: Sumo Deadlift warmup with increasing loads 5 x 60% 3 x 70% 2 x 80% 1 x 85% 1x 90% 1-1-1 @ 95% Metcon: AMRAP in 9 minutes: 2 Power Snatch (115/75) 2 Box Jump Overs (24/20) 4 Power Snatch 4 Box Jump Overs 6...

On The House Tip

April 8, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbar over burpees, front squat, power clean, push jerk0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Push Jerk warmup with increasing loads, taking the bar from the rack 2 x 50% 2 x 60% 2 x 70% 1 x 80% 1 x 85% 3-3-3-3-3 @ 90% Metcon: Festivus #3 With a running clock: 0-2:00:...

See Sweat Comin Out Your Pores

April 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, double unders, power clean, push press0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Power Clean warmup with increasing loads as follows: 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 1-1-1-1 85% Metcon: Festivus 3: AMRAP 5 Minutes 5 Push Press (115/75) 15 Box...

Harriet Hansell

April 7, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Harriet Hansell Hometown: Gaithersburg, MD (but really now Durham) Age: 38 Occupation: Family Physician/Medical Acupuncturist When did you first start Strength & Conditioningting?: February 2014 What is your favorite movement? Favorite workout? Handstand push-ups, dead hang pull-ups, toes to bar, burpees to chest to bar pull-ups. “Diane” is my favorite workout. What is your least...

Blue Devil

April 6, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squats, double unders, front squat, kettlebell swings, situps, thrusters0

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD Strength: Front Squat warmup with a few sets of increasing loads starting around 50% in sets of 5-3-2-2 6-6-6 @ 75% If you’re feeling good, go for max reps on the 3rd set Metcon: Blue Devil For Time:...

The Rhythm And The Rhyme

April 5, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang snatch, row, wall ball0

The CFD Pullup Challenge is coming on Saturday, May 2nd! There are three divisions (including with bands) so everyone can participate! WOD Strength: Hang Snatch From the hip or just above/below the knee 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 85% x 1 90% x 1...

Thanks, Easter Bunny! Buck, Buck!

April 4, 2015SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsburpees, double unders, kettlebell swings, overhead squats, push press, run, walking lunges0

HAPPY EASTER! Gym is open today for WODs with Coach Lori at 10 and 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Each partner completes a full round while the other rests AMRAP in 5 minutes: 7 Burpee 15 Walking lunges AMRAP in 8 minutes:...

It’s About That Time

April 3, 2015SiteplicityBenchmark WODs, Daily Workoutspullups, row, thrusters0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Jackie” For Time: Row 1000m 50 Thrusters (45/33) 30 Pullups

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