Siteplicity – Page 300 – Courage Fitness Durham

Triplet Of Fury

April 12, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsburpees, front squats, knees to elbows0

Mobility Workout today at 10am with Lexy! WOD for Saturday 041313 – 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...

Cleaning Up, Up, and Away

April 11, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, double unders, pullups, wall ball0

WOD for Friday 041213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Kipping Pullups 5 Rounds: 5 sec on/5 sec off x 3 kipping swing (no pullup, just swing) Rest 30 seconds after each round Then, 3...

Hard Pressed

April 10, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdips, press, push press, pushups, ring dips, run0

WOD for Thursday 041113 – 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: Press 5 reps @55% 3 reps @65% 3 reps @75% 3 sets of 2 @85% 1RM Skill:...

Hip Opening

April 9, 2013SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsburpees, clean, deadlifts, front squats, overhead squats, push jerks, thrusters0

30-minute Mobility Workouts return TONIGHT! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Wednesday 041013 – 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 Skill: Cleans 5 rounds of 3...

Chieftain

April 8, 2013SiteplicityBenchmark WODs, Daily Workouts, Olympic Workoutsair squats, double unders, power clean, pushups, snatch0

30-minute Mobility Workouts return THIS week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Tuesday 040913 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Double Unders 1 minute of Single Unders 4 minutes of Tabata Double...

Big Bench

April 7, 2013SiteplicityDaily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutsball slams, bench press, kettlebell swings, pullups0

30-minute Mobility Workouts return THIS week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Monday 040813 – 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 Skill: Deadhang Pullups 5 sets...

Catch Up, Ketchup

April 6, 2013SiteplicityDaily Workoutsback extensions, bear crawl, farmer's walk, lunges, plank ups, power clean0

30-minute Mobility Workouts return next week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Sunday 040713 – 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 Skill: 5 Weighted Lunges with...

CF Open WOD 13.5

April 5, 2013SiteplicityBodyweight Workouts, Daily Workoutspullups, thrusters0

We’ll be doing the final Open WOD, 13.5, this morning from 9-11am! 30-minute Mobility Workouts return next week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Saturday 040613 – Click Here For Today’s Schedule CF Open WOD 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15...

Squat Singles

April 4, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workouts, Strength Workoutsback squat, knees to elbows, pushups, run, snatch0

We’ll be doing the final Open WOD, 13.5, tomorrow morning from 9-11am! 30-minute Mobility Workouts return next week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Friday 040513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill:...

AED – Save a life!

April 4, 2013SiteplicityDaily Workouts0

We just had an AED (Automatic External Defibrillator) installed at CFD! It is located in the Big Room, just outside the Ladies Room. Hopefully, we will NEVER have to use it, but it is important for everyone to know where it is and to know how to use it if ever necessary. Good news...

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