Benchmark Week – “Vera”

CROSSFIT TOTAL
Saturday, April 3rd, 9am-Noon

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Bootcamps starting April 12th!!

WOD for Thursday 0401110 — Click Here For Today’s Schedule
 “Vera” 
21-15-9 Rep Rounds For Time Of:
Barbell Curl (95/65)
Calf Raise (135/95)
Overhead Triceps Extension (95/65)
Crunches

Post Time to Comments
Today’s Benchmark WOD is designed to hit on some of those often times overlooked areas. 
For the barbell curl, really emphasize the squeeze at the top of the movement to build the biceps peak. 
For the Calf Raises, perform the round of 21 with your toes pointing forward to hit the whole calf, the round of 15 with your toes pointing out to hit the outer head, and the round of 9 with your toes pointing in to hit the inner calf. 
For the Overhead Extensions, keep your elbows in tight to your head and get your elbows fully locked to really squeeze the triceps.  This should give you a serious pump.      
For the Crunches, focus on squeezing the abs hard at the top to get the six pack muscles to come through.   

*SURVEY QUESTION OF THE DAY*
You’re the first one done with a WOD.  Do you a) grab your keys and head for home, b) go puke in the bushes, c) catch your breath, cheer everyone else on, then blow chunks all over the parking lot?  Post answer to comments

EVENTS @ CROSSFIT DURHAM
Strength & Conditioning Total — Saturday, April 3rd — FREE for all members
Womens Self Defense Seminar — Saturday, April 24th
 Whole9 Nutrition Workshop — Thursday, May 6th — 9 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Bootcamps – Starting April 12th
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Strength & Conditioning Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Just Ordered In Time For April WODS!!  
 [youtube]http://www.youtube.com/watch?v=xXHUdvvHTkw&feature=fvw[/youtube]