Siteplicity – Page 234 – Courage Fitness Durham

Please Don’t Go

December 7, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsburpee muscle up, front squat, hang power clean0

Some changes to our programming beginning today. Read here WOD Strength: Hang Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 2 rounds for time: 10 Front Squats (205/155) 10 Burpee Muscle-Ups (burpee chest to bar pullups)

December Programming Update

December 7, 2014SiteplicityCourage Fitness Durham News0

We’re making a few adjustments to our programming over the next 5 weeks! We will be slightly changing the format of all of our classes so that we can give you more time for heavy lifting, while also spending even more time on developing and fine tuning all those skills that can be elusive and frustrating for many of...

And We Danced

December 6, 2014SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Partner Workoutsburpees, power snatch, row, run, thrusters, toes to bar0

Congratulations to yesterday’s Strength & Conditioning Total Pound for Pound Champions, Bill McClanahan and Amanda Utevsky! WOD Skill: Power Snatch Drills 1 rep from 1st position 1 rep from 2nd position 1 rep from 3rd position 6 rounds total Add weight each round and get as heavy as possible Metcon: In Teams of 2 (alternating partners)...

Strength & Conditioning Total 2014

December 5, 2014SiteplicityBenchmark WODs, Daily Workouts, Strength Workoutsback squat, deadlift, press0

Strength & Conditioning Total today from 9am-noon (or later)! Best pound for pound male and female lifter takes home the belt! You can still register (here) or come out to cheer! WOD: Strength & Conditioning Total 1RM Back Squat 1RM Press 1RM Deadlift

Police On My Back

December 4, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsdouble unders, front squat, row0

Will you help us help the folks at Genesis Home this holiday season? Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th! Most needed items: Bath towels (New ONLY) Pillows (New ONLY) Dishwashing liquid Bleach Hand soap WOD Skill: 1 minute of Single...

Ace of Spades

December 3, 2014SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutspullups, push jerk, push press, split jerk, thrusters0

Little Fighter

December 2, 2014SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workoutsturkish get ups0

You may not have noticed, or realized, but our last 7 week training cycle ending over the Thanksgiving Weekend. That means that this week is a bit of a weightlifting “deload”. Although with large group programming, we are never really able to do a true deload. Everyone at CFD is on a different training schedule....

November Kool Aid Club

December 2, 2014SiteplicityCourage Fitness Durham News0

Congratulations to our November CFD Kool Aid Clubbers! These athletes pushed their training above and beyond in the month of November. Hard work and dedication always pays off! Strength & Conditioning JD Overton – 24 workouts Jimmy Keegan – 22 workouts Wes Milton – 19 workouts Eddy Leal – 18 workouts Katie Paul – 18 workouts Lindsay Smithberger – 17 workouts Katrina Williams – 17 workouts Andrea...

Still Of The Night

December 1, 2014SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutsdeadlift, handstand pushups, hang power snatch, snatch0

WOD Skill: EMOM for 8 minutes: 2 Hang Power Snatch from 1st position 2 Full Snatch from 1st position Use 50% 1RM Metcon: “Diane” 21-15-9 reps, for time Deadlift 225 lb Handstand push-ups

Round and Round

November 30, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Olympic Workoutsclean, kettlebell swings, power clean, run0

WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between rounds

1 … 232 233 234 235 236 … 419

By