Siteplicity – Page 227 – Courage Fitness Durham

Nothing Gonna Stop Us

February 2, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsair squat, double unders, pullups, push press, pushups0

Our Valentine’s Day Couple Challenge is coming on Saturday, February 14th! This is not a competition as much as it’s a challenge to complete with your chosen partner. Check out the details here We’re starting a NEW 6 week strength training cycle TODAY! We’ll be back to lifting heavy 5x/week, with 6 movements, rotated over...

January Kool Aid Clubbers

February 2, 2015SiteplicityCourage Fitness Durham News0

Congratulations to our January CFD Kool Aid Clubbers — our largest number to date!! These athletes pushed their training above and beyond in the month of January! Hard work and dedication always pays off! All January Kool Aid Clubbers will receive a FREE CFD Shaker Bottle! Strength & Conditioning Matt Gaylord – 22 workouts Gail Crabtree – 21 workouts Jimmy...

Jacob’s Ladder

February 1, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, chest to bar pullups, hang clean, wall ball0

Super Sunday 2015

January 31, 2015SiteplicityDaily Workouts, Olympic Workouts, Partner Workoutshand release pushups, power snatch, pullups0

WOD: Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: Teams of 2 AMRAP 5-4-3-2-1: 10 Pull-Ups 10 Hand-Release Pushups 10 Power Snatches (75/55) Each Partner completes 5 AMRAP’s individually – 5/4/3/2/1

Open Your Heart

January 30, 2015SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutsclean, ring dips0

Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips *Note that these are Cleans, NOT Power Cleans

At This Moment

January 29, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, muscle ups, push jerk, wall ball0

Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Push Jerk 3-3-3-1-1-1 As heavy as possible Metcon: Open 13.1 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups

Shake You Down

January 28, 2015SiteplicityDaily Workouts, Olympic Workoutsclean, manmakers, power clean, run, thrusters0

Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM and get as heavy as possible Metcon: 4 rounds 5 DB Manmakers (35/25) 10 DB Thrusters Run 400m Time cap...

Next Time I Fall

January 27, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jumps, deadlift, front squat0

Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible Metcon: 21 – 15 – 9: Deadlift (275/185) Box Jump (30/24) Time cap of 10 minutes

Stuck With You

January 26, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang power snatch, muscle ups, run0

Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Hang Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For time: 15 Muscle Ups Run 800m 12 Muscle Ups Run 400m 9 Muscle Ups Run 200m Time cap in 15 minutes

Take My Breath Away

January 25, 2015SiteplicityBodyweight Workouts, Daily Workoutshandstand holds, overhead squats, situps0

Krav Maga kickoff this Saturday at 12pm! WOD Skill: 3 x 10 seconds Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand hold. Scale down by walking feet into position, facing the wall and holding at an angle. Scale up by kicking up to HS facing away from...

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