Ball and Chain

DURHAM INDOOR ROWING TRIALS
Saturday, March 20th — Register here!

*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
Foundations Class or February Bootcamps
will receive ONE MONTH FREE!

Help us spread the word about Courage Fitness Durham!

WOD for Sunday 020710 — Click Here For Today’s Schedule
Weighted Pullups
3-3-3-3-3
–Rest–
4 Rounds For Time:
9 KB Thrusters (52/35)
12 Pushups
15 Med Ball Cleans (20/12)

Post Loads and Time to Comments
For Weighted Pullups, use a weight vest, weight belt, or dumbbell between your feet to add load.  If you are unable to do any pullups, use the lightest band possible for your sets.  For the Metcon, use a KB load equal to 40%  of your 1RM Push Press to ensure proper movement execution and to maximize power output and intensity.      

OPEN GYM today from 10-11am!  Benchmarks, PR’s, and goats!

*SURVEY QUESTION OF THE DAY*
Who you taking in the big game?  Post team and score to comments

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — FILLING FAST!
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Feb. 22nd
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

Weighted Pullups at Strength & Conditioning Central
[youtube]http://www.youtube.com/watch?v=OzqAMKfH9C8[/youtube]