Siteplicity – Page 286 – Courage Fitness Durham

2 Minutes of Heaven

August 17, 2013SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workouts0

AMAZING performances from everyone who competed in the Strength & Conditioning Total yesterday! We saw FOUR women Deadlift 300lbs, FIVE men Deadlift 500lbs+ and SIX 1000lb Totals from the guys, including TWO over 1100lbs! Best Pound For Pound Male – Coach Ryan Best Pound For Pound Female – Ami Overton Other Mens’ Highlights: Best Deadlift...

Strength & Conditioning Total – 2013 Event

August 16, 2013SiteplicityDaily Workoutsback squat, deadlift, press0

Strength & Conditioning Total TODAY! Check in and start warming up at 8:45. First lifts start at 9:15. We’ll go until we finish (around 12:30/1:00) If you haven’t registered yet, you are still welcome to come participate! There is NO COMMUNITY WORKOUT today, BUT there is an INTRO TO BOOTCAMP SESSION at 11am. All first time...

Over The River

August 15, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsburpees, clean, medicine ball clean, toes to bar0

Click Here For Today’s Schedule You may have noticed a little difference in how our WODs are being posted to the website each day. That’s because we’ve begun using a new WOD Tracking application called WODTogether. At the top of the WOD posting below, you’ll see a small “whiteboard” icon. If you click there, you will...

Bust It

August 14, 2013SiteplicityDaily Workoutskettlebell swings, power clean, push jerk, push press, ring dips, run, split jerk0

Strength & Conditioning Total is coming Saturday! Have you signed up yet? Competitive in style, but just for fun. Seriously, what is there to lose? Click Here For Today’s Schedule You may have noticed a little difference in how our WODs are being posted to the website each day. That’s because we’ve begun using a...

Leap A Tall Building

August 13, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsbox jumps, clean, jerk, snatch grip deadlift0

Strength & Conditioning Total is coming Saturday! Have you signed up yet? Competitive in style, but just for fun. Seriously, what is there to lose? Click Here For Today’s Schedule Snatch Grip Deadlift – how to best set up [youtube]http://www.youtube.com/watch?v=a7BylILD_s0[/youtube] Coach Ryan on today’s Clean Skill Work [youtube]http://www.youtube.com/watch?v=wJZvugdLR98[/youtube]

Reps and Rest

August 12, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbox jumps, overhead squat, pullups, pushups0

Strength & Conditioning Total is coming Saturday! Have you signed up yet? Competitive in style, but just for fun. Seriously, what is there to lose? WOD for Tuesday 081313 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS,...

5 Years of Functional Fitness!

August 11, 2013SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutspullups, thrusters, wide grip bench0

CFD is celebrating 5 years of Strength & Conditioning WODs with “Fran” today – the very first workout we ever did! Join us! WOD for Monday 081213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10...

Pieces of “Cindy”

August 10, 2013SiteplicityBenchmark WODs, Bodyweight Workouts, Daily Workouts, Strength Workoutsair squats, pullups, pushups0

WOD for Sunday 081113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: “Cindy” Do the following time segments...

Rolled Out

August 9, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Partner Workouts, Strength Workoutsball slams, barbell roll out, overhead squat, toes to bar, wall balls0

WOD for Saturday 081013 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: With a partner with one working...

An Almost AMRAP

August 8, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workouts, Strength Workoutsback squat, hollow rocks, kettlebell swings, pullups, pushups, snatch0

WOD for Friday 080913 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 5 Rounds: 1st position Snatch 2nd position Snatch Full Snatch Rest 1 min between rounds Use 50% of Snatch 1RM Strength: Back Squat 5 reps @60% 3...

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