WOMEN’S SELF-DEFENSE SEMINAR!
This Saturday from 12-3pm!  Space still available!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our Foundations Classes!

WOD for Thursday 042210 – Click Here For Today’s Schedule 
Hang Clean
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep.
–Rest–
For Time:
100 Abmat Situps
Run 800m
100 Air Squats

Post Loads and Time to Comments
Today’s strength segment is designed to allow you to perform 20 properly executed Hang Cleans.  All reps should be started in the Hang position and received in a full front squat.  Rest just enough between reps to be able to execute the next one without failing.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.   

EVENTS @ CROSSFIT DURHAM
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)