Siteplicity – Page 225 – Courage Fitness Durham

Bad Medicine

February 18, 2015SiteplicityDaily Workouts, Strength Workoutspower cleans, pullups, push press0

Need help with getting Muscle Ups? Join Dave Sunday morning at 9am for an uninterrupted Muscle Up practice session! Reserve your spot on the regular schedule WOD Strength: Push Press 3-3-3-3-3 @ 90% 1RM Metcon: 21-15-9 reps for time: CTB Pullups Power Cleans (135/95) Time cap of 10 minutes

Wild Wild West

February 17, 2015SiteplicityDaily Workoutsair squat, double unders, hang clean, kettlebell snatch, kettlebell swings0

WOD Strength: Hang Clean 1-1-1-1 @ 85% 1RM Metcon: Tabata Kettlebell Swings (52/35) Rest 1 Minute Tabata Double Unders Rest 1 Minute Tabata Air Squat Rest 1 Minute Tabata KB Snatch (52/35)

Todd Reid

February 17, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Todd Reid Hometown: Southern Pines, NC Age: 49 Occupation: Project Manager at Cisco When did you first start Strength & Conditioningting?: 4 years ago What is your favorite movement? Favorite workout? Back squats, pullups, and double-unders. Favorite workout is anything including those movements. What is your least favorite movement? Least favorite workout? Overhead squats. “Nancy”...

Don’t Worry Be Happy

February 16, 2015SiteplicityDaily Workouts, Strength Workoutsbench press, box jumps, deadlift, push press0

All morning classes and Bootcamps are cancelled Tuessday morning. First WOD is at 11:45. Evening Schedule 4:30 WOD 4:30 Open Platform 5:00 Bootcamp 5:30 WOD 5:30 Barbell Club No other workouts tonight! Be safe! WOD Strength: Bench Press 6-6-6 @ 75% 1RM Metcon: 3 sets for max reps: AMRAP in 3 minutes: 6 Deadlifts (115/75)...

Man In The Mirror

February 15, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, overhead squat, power snatch0

Need help with getting Muscle Ups? Join Dave Sunday morning at 9am for an uninterrupted Muscle Up practice session! Reserve your spot on the regular schedule WOD Strength: Power Snatch Test 1RM for the day Metcon: For time: 10-8-6-4-2 Overhead Squat (155/105) 100-80-60-40-20 Double unders Time cap of 12 minutes

Seasons Change

February 14, 2015SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsbox jump overs, run, toes to bar0

Thanks to everyone who came out for the Valentine’s Day Challenge! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: In teams of two, partners alternate task to complete 10 rounds of: 10 Toes to Bar 10 Burpee Box Jump Overs 200m Run

Valentines Day Challenge 2015

February 13, 2015SiteplicityDaily Workouts, Partner Workouts0

Valentine’s Day Partner Challenge Today! Teams need to be ready to go with first workout at 9am. Two workouts for every team. We should be done by noon. There are still spots available for teams of two (male/male, female/female, male/female) if you’d like to participate. There are no regular workouts, Open Gym, or Community...

Need You Tonight

February 12, 2015SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsback squat, clean and jerk, toes to bar0

Valentine’s Day Challenge TOMORROW! Bacon Bowls are on the line for the victors! WOD Strength: Back Squat 1-1-1 @95% 1RM Metcon: Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound...

February 12, 2015SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsback squat, clean and jerk, toes to bar0

WOD Strength: Back Squat 1-1-1 @95% 1RM Metcon: Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12...

Here I Go Again

February 11, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Strength Workoutsdeadlift, ring dips, run, walking lunges0

Have you registered for The Open yet? Starts February 26th! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: 3 Rounds for time of: 15 Ring Dips 25 Walking KB Lunges (52/35) Run 400m Time cap of 15 minutes

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