Siteplicity – Page 301 – Courage Fitness Durham

Chipping Game

April 3, 2013SiteplicityDaily Workouts, Kettlebell Workouts, Olympic Workoutsburpees, clean, kettlebell swings, muscle ups, overhead squats, pullups, row0

We’ll be doing the final Open WOD, 13.5, on Saturday morning from 9-11am! WOD for Thursday 040313 – 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 reps of “Jump, Push, Swing” If you...

Everybody Was Windshield Wiping

April 2, 2013SiteplicityBodyweight Workouts, Daily Workouts, Partner Workouts, Strength Workoutsbox jumps, dips, double unders, kettlebell swings, ring dips, ring pushups, toes to bar, window washers0

Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots! More info here WOD for Wednesday 040213 – 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 @50%...

Double Doozie

April 1, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Strength Workoutsair squats, burpees, clean, deadlift, hang power clean, power clean, pullups, wall ball0

Free Olympic Lifting Seminar on Saturday, April 13th! Limited Spots! More info here WOD for Tuesday 040213 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: EMOM for 6 minutes: Hang Power Clean from 1st position Full Clean...

Deuces Wild

March 31, 2013SiteplicityDaily Workouts, Olympic Workoutsdouble unders, goblet squats, pushups, snatch, snatch balance0

Great job to everyone who’s taken on Open WOD 13.4! WOD for Monday 040113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute Single Unders 5 minutes Double Unders – 30 seconds on/30 seconds off Strength:...

Like A Lamb

March 30, 2013SiteplicityDaily Workoutsdouble unders, hand release pushups, row, run, situps, slam balls0

Great job to everyone who’s taken on Open WOD 13.4! WOD for Sunday 033113 – 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...

Programming Update, Pt. 2

March 29, 2013SiteplicityCourage Fitness Durham News0

We have completed just about 4 weeks of our recently updated programming template and we’d really like to get your feedback! Please take a few moments and share your comments and feedback so that the Coaches can get a feel for what is working and where we can continue to improve! We are 100% committed...

CF Open WOD 13.4

March 29, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, jerk, press, push press, toes to bar0

CF Open WOD 13.4 TODAY from 9-11am! Come check out the Verizon Team Penske No. 12 IndyCar in our parking lot today from 9am-1pm! WOD for Saturday 033013 – Click Here For Today’s Schedule CF Open WOD 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean...

Ringling Brothers

March 28, 2013SiteplicityDaily Workoutsbench press, kettlebell swings, ring pushups0

CF Open WOD 13.4 is TOMORROW from 9-11am! WOD for Friday 032913 – 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 6 sets @70% of 1 set max...

Step It Up

March 27, 2013SiteplicityDaily Workoutsback squat, lateral box jumps, push press, snatch, step ups0

CF Open WOD 13.4 is this Saturday from 9-11am! WOD for Thursday 032813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch EMOM for 8 minutes: 2 Snatch (50% 1RM) Strength: Back Squat 5 reps @55% 3...

Hardcore Core

March 26, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, overhead squat, pullups, toes to bar0

WOD for Wednesday 032713 – 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: Clean 5 singles @65% 5 singles @70% 5 singles @75% 1RM Skill: Kipping Pullups 5 Rounds: 5...

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