Siteplicity – Page 230 – Courage Fitness Durham

Don’t You Forget About Me

January 8, 2015SiteplicityDaily Workouts, Strength Workoutsbox jumps, deadlift, push press, shoulder to overhead0

Our new Olympic Weightlifting Class begins next week! Will you be there? WOD Strength: Push Press 5-5-5-3-3-3 As heavy as possible up to and beyond new 1RM Metcon: Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15...

Can’t Fight This Feeling

January 7, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutshang power snatch, hang snatch, power snatch, snatch0

Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Strength: Complete 5 Rounds (not timed) 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work...

Careless Whisper

January 6, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workouts0

Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Strength: Sumo Deadlift 5-5-5-3-3-3 As heavy as possible Metcon: On the Minute for 12 minutes Odd Minutes – 5 Deadlift (315/205) – any...

Time After Time

January 5, 2015SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutskettlebell snatch, power snatch, toes to bar0

Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Skill: EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can...

Wake Me Up

January 4, 2015SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsbox jumps, burpees, power clean, run0

Our new Olympic Weightlifting Class starts next Wednesday night! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: Run 400m 12 Burpees 21 Box Jumps (24/20)

What’s Love Got To Do

January 3, 2015SiteplicityBodyweight Workouts, Daily Workouts, Team Workoutsbox jump overs, kettlebell thrusters, row0

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: In teams of 3, AMRAP 20 minutes: 9 Calorie Row 9 Box Jump Overs (20) 9 Thrusters (95/65) Alternate full rounds (one working while two rest)

December Kool Aid Club

January 3, 2015SiteplicityCourage Fitness Durham News0

Congratulations to our December CFD Kool Aid Clubbers! These athletes pushed their training above and beyond in the month of December, even through the holidays! Hard work and dedication always pays off! Strength & Conditioning JD Overton – 26 workouts Laura Burkholder – 20 workouts Jimmy Keegan – 19 workouts Gail Crabtree – 19 workouts Rebekah Cid del Prado – 19 workouts Wes...

Out Of Touch

January 2, 2015SiteplicityBenchmark WODs, Daily Workouts, Kettlebell Workoutskettlebell swings, pullups, run0

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: “Helen” 3 Rounds Run 400m 21 KB Swings (52/35) 12 Pullups

Let’s Go Crazy

January 1, 2015SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, burpees, row0

WOD Strength: Bench Press 3-3-3-1-1-1 As heavy as possible Metcon: 4 rounds : Row 200m 15 Burpees over Rower (jump over slide) Time cap of 15 minutes

Winter Coats For Kids Who Need Them

January 1, 2015SiteplicityCourage Fitness Durham News0

It’s getting cold out there! Check in on Facebook to CFD every time you visit for your WOD, Bootcamp, or Barbell Club workout in January. Every 15 check ins will help provide a winter coat to a child who needs one through our partners at Sweat Angels!

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