Siteplicity – Page 219 – Courage Fitness Durham

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

Autism Awareness In April

April 3, 2015SiteplicityCourage Fitness Durham News0

This April, CFD is proud to support Autism Awareness month. Every time you visit for your WOD, Bootcamp, or Barbell Workout, check-in on Facebook with the hashtag #autismawareness and you will help provide 1 minute of therapy to a child with autism through our partners at Sweat Angels! Our goal is to provide over 120,000 minutes...

Such A Sweet Sensation

April 2, 2015SiteplicityDaily Workouts, Strength Workoutsback squat, box jumps, box steps, power clean0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size by the END OF THE DAY. Team CFD shirts will be in by the end of April! WOD Strength: Back Squat warmup with increasing loads starting around 50% in sets of...

March Kool Aid Clubbers

April 2, 2015SiteplicityCourage Fitness Durham News0

Congratulations to our March CFD Kool Aid Clubbers! These athletes pushed their training above and beyond in the month of March! All athletes who qualify for the Kool Aid Club in April will receive a special Kool Aid PRIZE! Strength & Conditioning JD Overton – 27 workouts Wes Milton – 23 workouts Jimmy Keegan – 21 workouts Katrina Williams – 20 workouts Courtney Gardner –...

Come On Swing It

April 1, 2015SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsfront squat, overhead squat, power clean, push press, sumo deadlift high pull0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Sumo Deadlift warmup with increasing loads in sets of 5-3-2-2-1 starting at around 50% 1RM 3-3-3-3-3 @ 85%...

Bump N Grind

March 31, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsair squats, double unders, pullups, push jerk, pushups0

Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size. Team CFD shirts will be in by the end of April! WOD Strength: Push Jerk warmup with increasing loads in sets of 2 – 40%, 50%, 60%, 70%, 75%4-4-4 @ 80%...

Stephanie Bieber

March 31, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Stephanie Bieber Hometown: Grand Rapids, MI Age: 32 Occupation: Kitchen and Bath designer When did you first start Strength & Conditioningting?: October 2011 What is your favorite movement? Favorite workout? I love snatching. A goal of mine this year is to snatch my body weight What is your least favorite movement? Least favorite workout? I...

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