Siteplicity – Page 226 – Courage Fitness Durham

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

Still Haven’t Found

February 10, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutskettlebell swings, push press, situps0

Have you registered for The Open yet? Starts February 26th! WOD Strength: Push Press 4-4-4-4 @ 80% 1RM Metcon: 30-25-20-15-10 KB Swings (70/52) Situps

Phillip Yero

February 10, 2015SiteplicityCourage Fitness Durham News, Success Stories0

Phillip Yero Hometown: Lake Mary, FL Age: 27 Occupation: Human Resources When did you first start Strength & Conditioningting?: October 2013 What is your favorite movement? Favorite workout? Back Squat, definitely. And my favorite workout is probably “Helen”. I like anything with running in it, and the KB swings and pullups round out the workout...

Lost In Emotion

February 9, 2015SiteplicityDaily Workouts, Olympic Workoutsdouble unders, hang clean, power clean, pushups0

Have you registered for The Open yet? Starts February 26th! WOD Strength: Hang Clean 1-1-1-1 @ 80% 1RM Metcon: 21 – 15 – 9 – 15 – 21 Power Cleans (135/95) Pushups 40 Double-Unders after each round Time cap of 15 minutes

Almost Had It All

February 8, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpees, chest to bar pullups, front squat0

Valentine’s Day Couples Challenge is next Saturday! Register your team (male/female, female/female, male/male) here! WOD Strength: Bench Press Test 1RM Metcon: 3 Rounds 21 Front Squats (115/75) 15 Chest to Bars Pullups 9 Burpees Time cap of 12 minutes

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