Siteplicity – Page 309 – Courage Fitness Durham

Lateral Moves

January 16, 2013SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsclean, front squat, lateral jumps, power clean, run0

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Thursday 011713 – Click Here For Today’s Schedule Front Squat – 85% 3-3-3-3-3 –Rest– AMRAP in 15 minutes: 5 Clean (135/95) 10 lateral jumps over your barbell Run 100m Post Front Squat Loads and Workout Rounds to Comments For...

Two Handed Tens

January 15, 2013SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Olympic Workoutsburpees, hang power snatch, kettlebell swings, snatch balance0

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Wedneday 011613 – Click Here For Today’s Schedule Snatch Balance 2-2-2-2-2 Hang Power Snatch – 75% 8×1 –Rest– 10 Rounds For Time: 10 Double KB Swings (52/35) 10 Burpees Post Snatch Loads and Workout Time to Comments For the strength segment,...

20 Rep Squats

January 14, 2013SiteplicityBodyweight Workouts, Strength Workoutsback squat, box jumps, pullups, run0

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Tuesday 011513 – Click Here For Today’s Schedule Back Squat 3 sets of 20 reps @60% 1RM –Rest– AMRAP in 15 minutes: Run 200m 12 Box Jumps (24/20) 12 C2B Pullups Post Back Squat Loads and Workout Time to...

Power Complex

January 13, 2013SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutshang power clean, power clean, push jerk, push press0

Thank you to everyone who helped with Carolina Fitness Challenge on Saturday! And congratulations to all of our athletes and Coaches who competed! WOD for Monday 011413 – Click Here For Today’s Schedule Push Press Establish 1RM –Rest– Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1...

4th Annual Carolina Fitness Challenge

January 11, 2013SiteplicityDaily Workouts0

We are hosting the 4th Annual Carolina Fitness Challenge today! The gym is closed for all WODs and other activities, but will reopen for regular schedule on Sunday morning! Our next free Community Workout will be held next Saturday, January 19th at 11am!

The Calm Before The Storm

January 10, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsdeadlift, front squat, power clean, toes to bar0

We’re hosting the 4th Annual Carolina Fitness Challenge tomorrow! We’ll be doing some set up in the gym and building on Friday evening from 5-9pm. Stop by before or after your WOD if you can! The gym is CLOSED for WODs and all other training tomorrow! WOD for Friday 011113 – Click Here For Today’s...

Downtown Lunging

January 9, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsclean, hand release pushups, hang clean, jerk, overhead walking lunges, split jerk0

We’re hosting the 4th Annual Carolina Fitness Challenge this Saturday! We’ll be doing some set up in the gym and building on Friday evening from 5-9pm. Stop by before or after your WOD if you can! The gym is CLOSED for WODs and other training on Saturday! WOD for Thursday 011013 – Click Here For...

Add ‘Em Up

January 8, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsburpees, front squat, pullups0

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Wednesday 010913 – Click Here For Today’s Schedule Front Squat – 80% 3-3-3-3-3 –Rest– Every 30 seconds, complete 3 Burpees and perform max rep Pullups. The goal is to complete 50 total pull ups. *Every 30 seconds perform 3 Burpees,...

New Year, New Snatch

January 7, 2013SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Olympic Workoutskettlebell swings, pullups, snatch, snatch pulls0

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison! WOD for Tuesday 010813 – Click Here For Today’s Schedule Sn Pulls – 100% 2-2-2-2-2 Snatch – 80% 8×1 –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: Pullups KB Swings (70/52) Post Snatch Loads and Workout Time to Comments For the strength segment, first perform 5...

We Now Return

January 6, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsback squat, ball slams, push press0

We’re hosting the 4th Annual Carolina Fitness Challenge next Saturday! We need volunteers! If you’re able to help, please sign up for a time slot on the WOD Board at the gym. Volunteers get free admission and free lunch! WOD for Monday 010713 – Click Here For Today’s Schedule Back Squat Establish 1RM –Rest– AMRAP...

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