Siteplicity – Page 378 – Courage Fitness Durham

Doug’s Birthday!

February 20, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsoverhead squat, power clean, pullups, ring dips0

Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Monday 022111 – Click Here For Today’s Schedule Overhead Squat Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM –Rest– “Doug” 9-15-21 For...

Broad Street

February 19, 2011SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsbench press, broad jump, double unders0

Did you miss the Nutrition Session yesterday? No worries. There will be another one in March! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 022011 – Click Here For Today’s Schedule Bench Press 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– Establish a Max Distance Standing Broad...

“L” Sittin By The Dock Of The Bay

February 18, 2011SiteplicityBodyweight Workouts, Daily Workoutsl-sit, pullups, ring dips0

Official Nutrition Guide Rollout TODAY from 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 021911 – Click Here For Today’s Schedule Ring Dips Take 20 minutes to practice Ring Dips and variations Can you get this deep? –Rest– AMRAP in 15 minutes: 15 Chest to Bar Pullups 30 second Ring L-Sit Post Metcon...

Wittman

February 17, 2011SiteplicityDaily Workouts0

Official Nutrition Guide Rollout TOMORROW 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Friday 021811 – Click Here For Today’s Schedule Weighted Pullups 5 sets of 5 reps –Rest– “Wittman” 7 Rounds For Time: 15 KB Swings (52/35) 15 Power Cleans (95/65) 15 Box Jumps (24/20) Post Pullup Loads and Metcon Time to Comments For...

Barn Burner

February 16, 2011SiteplicityDaily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutsdeadlifts, kettlebell swings, thrusters0

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Thursday 021711 – Click Here For Today’s Schedule Deadlift 5 reps @55% 1RM 5 reps @65% 5 reps @70% 5 reps @80% 5 reps @85% Rippetoe on Bench Press Foot Setup – here –Rest– 21-15-9 For Time: DB Thrusters (35/25) KB Swings...

Snatch It Out

February 15, 2011SiteplicityDaily Workouts, Olympic Workoutsdouble unders, overhead squat, pushups, run, snatch0

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Wednesday 021611 – Click Here For Today’s Schedule Snatch Determine 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM Coach Burgener corrects some Snatches...

Med Ball Cleaning

February 14, 2011SiteplicityBodyweight Workouts, Daily Workoutshandstand pushups, handstands, knees to elbows, med ball clean0

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Tuesday 021511 – Click Here For Today’s Schedule Handstands Take 20 minutes to practice your handstands Handstand Progressions from CF Gymnastics – here –Rest– AMRAP in 20 minutes: 5 Handstand Pushups 10 KTE 15 Med Ball Cleans (20/12) Post Metcon...

Cupid’s Arrow

February 13, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsoverhead squat, pushups, row, run0

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Monday 021411 – Click Here For Today’s Schedule Overhead Squat 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– 5 Rounds for Max Reps (not for time): Pushups Sprint 50m immediately out of last...

Pull And Run

February 12, 2011SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsdeadlifts, run, shoot throughs0

Thanks to everyone who came out to support and compete in the Couples Throwdown! Congratulations to Mats and Kerri for taking home the crown! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 021311 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps Shoot Through Demo- here –Rest– For Time: 21 Deadlift...

Couples Throwdown 2011

February 11, 2011SiteplicityCourage Fitness Durham News, Daily Workouts0

COUPLES THROWDOWN TODAY- 9am-Noon There are NO regular WODs scheduled for today! There is NO Mobility WOD and NO Community Workout at 11am!

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