Siteplicity – Page 80 – Courage Fitness Durham

WOD for 120718

December 6, 2018SiteplicityDaily Workouts0

CFD Holiday PARTY!!!! Saturday (12/8)! SURF CLUB @ 7PM! FREE DRINKS UNTIL THE TAB RUNS OUT.. Come early if you want in on that action! Dress warm but not too fancy, we’re here for a good cozy time!! 12 Days of Fitness 2018 No Strength or Skill, Just setup for workout <Just like...

WOD for 120618

December 5, 2018SiteplicityDaily Workouts0

Thursday Skill: HSPU Strength: Strict Press/Upright Row A1)Strict Press: 5 x 5 @ 70-80% A2)Barbell Upright Row 5x 5-7 *Light weight for the rows Metcon: Every 3 Minutes for 12 Minutes (4 sets) Row/Bike 12/8 Cals 5 HSPU 5 DB Power Cleans 5 DB Thrusters L1: Strict HSPU, 70/50 L2: Kipping...

WOD for 120518

December 4, 2018SiteplicityDaily Workouts0

Wednesday Skill: Toes 2 Bar Barbell Gymnastics: 3 Position Snatch (Hip, Knee, Floor) Every 2 Mins x 10 Mins (5 sets) *Pick a technique focused weight (65-75%) to use for all 5 sets *Power or Squat.. challenge those that have the ability to OHS safely to do so.. Metcon: 7 Min AMRAP...

WOD for 120418

December 3, 2018SiteplicityDaily Workouts0

Mobility: Hip/Ankle Strength: Back Squat 2 x 4 @ 90% 1 Max Effort Set (cap @ 8 Reps) Rest 3:00 b/w sets -18 Minutes- Metcon: 4 Rounds: (12 Minute Cap) 20 Air Squats 15 Deficit Pushups 10 Box Jumps Rest 1:00 after each round L1: Goblet Squats (52/35), Ring Pushups L2:...

Kool Aid Club – November 2018

December 2, 2018SiteplicityNews0

Congratulations to our November CFD Kool Aid Clubbers! Our athletes checked in for 2,707 workouts in November! Athlete Total Visits James, Matthew 27 Deeny, Margot 25 Mangano, Dino 24 Mosier, Erin 21 Lucas, Jana 21 Gudac, Stefan 21 Burke, Robert 20 James , Allison 20 Petersen, Halley 20 Shurgin, Amanda 20 Swanson, Ashley 19...

WOD for 120318

December 2, 2018SiteplicityDaily Workouts0

Monday Technique: Dialing in the Push Press *Tempo in the Dip and Drive *Balance in the feet *Bracing Strength: Push Press 15 minutes to establish a 1RM Push Press Metcon: 12 Min AMRAP 8 Burpees 3 Bar Muscle Ups 11 Hang Power Cleans L1: 115/85, 5 Bar Muscle Ups L2:...

Technique: Cleans Strength: Cardio Cleaning (10)-min EMOM Station 1: (10/7) Cal Bike/Row Station 2: 2 Cleans (Climbing: AHAP) Metcon: (8) Rounds For Time: 8 DB Snatch 8 TTB 100m Run L1: 10 Rounds: 50/35 L2: 8 Rounds: 50/35 L3: 35/20, K2E L4: 20/15, 16 Ab-mat SIt-ups

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