If you completed WOD #1 for the Strength & Conditioning Open make sure you register your score ASAP and enter Courage Fitness Durham so it can be validated! WOD for Sunday 032711 – Click Here For Today’s Schedule Handstands Accumulate a total of 5 minutes in a handstand. Take as much time as you need....Read More

Nutrition Q&A Session — TODAY, 12-1:30pm – FREE! We are running WODs at 9am and 10am today as usual.  Anyone wishing to complete the CF Open WOD should plan on doing it at 11am.  Please do your best to not disrupt the regular classes at 9 and 10. WOD for Saturday 032611 – Click Here...Read More

Nutrition Q&A Session — TOMORROW, 12-1:30pm – FREE! WOD for Friday 032511 – Click Here For Today’s Schedule Deadlift (Week 4 – Deload Week) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” –Rest– 21-15-9 For Time: DB Power Cleans (35/25) KTE Post Deadlift Loads and Metcon Time to Comments For the...Read More

Nutrition Q&A Session — THIS SATURDAY, 12-1:30pm – FREE! WOD for Thursday 032411 – Click Here For Today’s Schedule Press (Week 4 – Deload Week) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Press Loads and...Read More

Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Wednesday 032311 – Click Here For Today’s Schedule Double Unders Take 20 minutes to work on your Double Unders –Rest– 4 Rounds For Time: 20 Burpees Row 500m Post Metcon Time to Comments For the skill segment,  practice your Double Unders.  If you have...Read More

Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Tuesday 032211 – Click Here For Today’s Schedule Ball Ups 50 Strict Reps –Rest– AMRAP in 12 minutes: 9 DB Thrusters (35/22) 12 Box Jumps (24/20) Post Back Squat Loads Number of Rounds Completed to Comments For the gymnastics strength segment,  we are working...Read More

Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Monday 032111 – Click Here For Today’s Schedule Back Squat Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95% “working 1RM” –Rest– 4 Rounds For Time: 100m Sandbag “Waiters Walk”...Read More

Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Sunday 032011 – Click Here For Today’s Schedule Bench Press Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95% “working 1RM” –Rest– 10 Rounds For Time: 10 Wall Ball (20/12)...Read More

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar TODAY! Nutrition Q&A Session — Saturday, March 26th – FREE! We will run the Strength & Conditioning Open WODs this morning between 9am and 11am starting roughly every 20 minutes.  Everyone is invited and encouraged to attend and participate, whether you will...Read More

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar TOMORROW! Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Friday 031811 – Click Here For Today’s Schedule Lunges 100 per leg –Rest– “Death By Pullup” Perform 1 pullup the first minute, 2 the second, 3 the third, etc until...Read More