Siteplicity – Page 83 – Courage Fitness Durham

WOD for 102918

October 28, 2018SiteplicityDaily Workouts0

*10th Anniversary Party!!!!* This Saturday (11/3) from 7PM- whenever we get shut down, we will be having our 10th anniversary party at CFD. There will be food, drinks, and lots of fun and dancing! If you haven’t already, please RSVP using the link below. Hope to see you all there!! l.php Skill: Hang Power Snatch/Power...

WOD for 102718

October 26, 2018SiteplicityDaily Workouts0

HALLOWEEN WORKOUT!!! CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday! Classes will be on at 8, 9, and 10! They will take place outside!! Bring a pumpkin!!!!!! *All other specialty classes will be cancelled. There will be NO CHILDCARE this Saturday as well* *Feel free to take advantage of our sister gym access...

WOD for 102618

October 25, 2018SiteplicityDaily Workouts0

Saturday Announcement!! CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday (10/27)! Classes will be on at 8, 9, and 10! They will take place outside!! Bring a pumpkin!!!!!! *All other specialty classes will be cancelled. There will be NO CHILDCARE this Saturday as well* *Feel free to take advantage of our sister gym...

Skill: Pistols Strength: Back Squat 2 x 10 @ 60% 1 Max Effort Set Conditioning: Partner workout – 12 min AMRAP Relay Style 16 (double) DB power cleans 12 pull-ups 8 Pistols 4 DBall over shoulder “Partner 1 must finish movement before partner 2 begins work on that movement. Partner 1 rests...

WOD for 102218

October 21, 2018SiteplicityDaily Workouts0

Skill: Turkish Get-up—3 each side x 3 sets Strength: Push Press (Tempo) 5 x 3 @ (3101) *Med Weight* Metcon: Against 5 min clock 30/24 cal row/bike 10 STO 40 DUs Against 4 min clock 24/20 cal row/bike 8 STO 60 DUs Against 3 min clock 20/16 cal row/bike 6 STO 80 DUs L1: 30/24,...

WOD for 102018

October 19, 2018SiteplicityDaily Workouts0

Saturday!! Teams of 3 12 Min AMRAP 2 Athletes Work 1 Rest 40 Synchro Single Arm Hang Dumbbell Snatch Row 15/12 Cals* *1 at a time, but all 3 teammates must row 15/12 cals L1 – 70/50, Row 20/15, L2 – 50/35, Row 15/12, L3 – 35/20, Row 12/10, L4 – 20/10, Row 10/8, -3...

WOD for 1011918

October 18, 2018SiteplicityDaily Workouts0

Technique: 3 Position Power Clean Strength: Clean Complex 3 Position Power Clean Complex 8 x 1 Complex ( Power Clean + Hang Power Clean + High Hang Power Clean) *Work Up To 80% Through 8 Sets* Conditioning: For Time (10 Min Cap) 5 Rounds 10 Hang Power Clean 10 Pull-Ups 3 SandBag/Dball...

WOD for 101818

October 17, 2018SiteplicityDaily Workouts0

Core Work: 4 Min TABATA Plank Strength: Romanian Deadlift Romanian Deadlift 4 x 8 @ Light Weight **Complete in 12 min** Conditioning: 20 Min AMRAP 40 Sit-Ups 30 American Kettlebell Swings 20/15 Cal Bike/Row 10 Deadlifts *400 Run @ Start Of Every 5 Min* *Starts W/ Run* L1:400m Run, 70/50,...

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