Siteplicity – Page 332 – Courage Fitness Durham

21 Gun Salute

May 27, 2012SiteplicityBodyweight Workouts, Daily Workouts, Partner Workoutsback squats, burpee box jumps, fireman's carry, pullups0

Everyone is welcome to today’s “21 Gun Salute” Tribute Workout at 9 and 10am. No other classes or Bootcamps will be held today. WOD for Monday 052812 “21 Gun Salute” For Time: Partner #1: 21 Pullups 21 Burpee Box Jumps (20”) 21 Firemans Carry Back Squat 21 Burpee Box Jumps 21 Pullups Partner #2 executes...

As Fast As You Can

May 26, 2012SiteplicityDaily Workouts, Olympic Workouts, Strength Workoutsbench press, power clean, pullups0

CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd! We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners. Can you help? Email...

Strength & Conditioning For Hope Workout Saturday, June 9th from 9-11am! Everyone is welcome to participate. You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Thursday 052412 — Click Here For Today’s Schedule Bench Press – Wide Grip Establish 1RM for the day –Rest– 8 Rounds...

Triple Chipper

May 22, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsdouble unders, handstand pushups, hang clean, med ball clean, pullups, situps0

Strength & Conditioning For Hope Workout Saturday, June 9th from 9-11am! Everyone is welcome to participate. You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Wednesday 052312 — Click Here For Today’s Schedule Hang Clean 12-15 singles from a hang position to a full squat –Rest–...

Deadlift Maxed

May 21, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsdeadlift, double unders, situps0

Strength & Conditioning For Hope Workout Saturday, June 9th from 9-11am! Everyone is welcome to participate. You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Tuesday 052212 — Click Here For Today’s Schedule Deadlift Establish 1RM –Rest– 5 Rounds For Time: 10 Deadlifts (245/165) 40 Double...

Triple Triplet On The Minute

May 20, 2012SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Olympic Workoutsfront squat, hang power clean, push jerk, ring pushups0

Strength & Conditioning For Hope Workout Saturday, June 9th from 9-11am! Everyone is welcome to participate. You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here. WOD for Monday 052112 — Click Here For Today’s Schedule Ring Pushups Stability Drills Then, 5 sets of Max Reps –Rest– Every minute...

Shuttling, Shuttling

May 19, 2012SiteplicityDaily Workouts, Endurance Workouts, Olympic Workoutsclean, power clean, shuttle run0

CFD is going to watch the Carolina Phoenix! Come watch Murphie smash people! Info here. WOD for Sunday 052012 — Click Here For Today’s Schedule Clean 12-15 singles up to 80% –Rest– 7 Rounds For Time: 3 Power Clean (75% 1RM) 50/25/10 meter Shuttle Run Post Clean Loads and Workout Time to Comments For the...

Option Benching

May 18, 2012SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, dips, ring dips, toes to bar0

CFD is going to watch the Carolina Phoenix! Come watch Murphie smash people! Info here. WOD for Saturday 051912 — Click Here For Today’s Schedule Bench Press 9 sets of 3 reps @50% 1RM Rest no more than 60 seconds between sets 1st three sets “wide” grip – pinkies on the outside line 2nd three...

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