Uncategorized – Courage Fitness Durham

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March 16, 2022SiteplicityBlog, Uncategorized, WOD0

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CFD workout for 10/14/2020

October 13, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm Up:With a light DB:2 Rounds:7 each Single Arm Bent Over Rows7 each Single Arm Upright Rows7 each Single Arm DB Press:20 Straight Arm Side Plank (switch sides on second round) :10 Pronated Hang from Rings or Bar (:10 plank hold):10 Supinated Hang (:10 Reverse Plank) 2 Rounds @ Lighter than workout weight2-6 Strict Pullups/Ring...

CFD workout for 9/28/2020

September 27, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm Up: 10 ea/way wrist circles 10 ea/way elbow circles 10 ea/way full arm circles 2 Rounds: 10 Scap Pushups 10 alt. Plank shoulder or thigh touches 10 alt. Down dog toe touches 5 Plank Pushups 1 Round: :20 right side plank 20 Jumping Jacks :20 Left side plank -Push Press Drills- Workout: 2:00 on,...

CFD Workout for 8/18/2020

August 17, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm up: 5 minutes moving consistently through: 5 Hip Extension drills on floor (lay on back, tuck knees to chest, violent extension into glute bridge position) 10 Reach Backs 10 Alternating walk the dog :20 Jog in place Conditioning: (22 mins) 4 Sets: Within 4 minutes complete: 750/600m Row 20 Russian KBS 20 WTD Overhead...

CFD workout for 8/14/2020

August 13, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm up: 1 Round: :30 Second/leg Grasshopper lunge :45-60 seconds frog stretch Supine ankle rotations (Lie on your back, raise your legs slightly and “write” out the alphabet with your feet) 6 minute AMRAP for Quality: 10 Jumping Jacks 10 alternating lunges w/sampson stretch 10 rocket jumps 5 air squats 20 squat pulses Conditioning: 10...

CFD workout for 7/28/2020

July 27, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm up: 3 Rounds: 20 Jumping Jacks 10 Lateral Box Step-overs 5 Inch worms 10 Glute Bridges 10 Good Mornings 5 Up Downs Build: Every 3:00 x 4 rounds (12 mins) 8 ea/ Box Step ups (goblet or Suitcase style)-all reps on 1 side before switching 10-12 ea/side plank hip dip Conditioning: 12 Min Ladder...

June 2020 Courage Club!

July 2, 2020SiteplicityUncategorized0

Congratulations to our June Courage Clubbers! This month, we celebrate Chandra Taylor as our champion with 25 check-ins! Our athletes checked in for 235 classes last month. AthleteMorris, RobSimpson, ElizabethUlak, AlbertPflum, SamanthaJones, KevinSimpson, MorganLucas, JanaDaniels, RisaSava, MitchGraves, ErinRamamoorthy, RagavanKreps, ShannonAlonso, ErikaDwyer, CarolineTaylor, Chandra This list is generated directly from our daily class check-ins. If you...

CFD workout for 05/21/20

May 20, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm Up: 1 Round 20 Hands behind head Goodmornings 20 Russian Twists 10 Twisted Crosses Face Up 5 Shoulder Tap Push-ups on Knees 20 Ice Skaters 10 Alternating Lunges in a Plank Barbell Gymnastics: With a PVC pipe or broom handle..EMOTM x 4 Mins5 Snatch Grip DL to above knee (hold for 2 secs above...

CFD workout for 05/19/20

May 19, 2020SiteplicityDaily Workouts, Hustle Workouts, Strength & Conditioning Workouts, Uncategorized0

Warm Up: 2 rounds: Tabata Style Jog in place Alternating Lunges Standing Forward Fold Cossack Lunges Hollow Lifts Hip Mobility: “27 Squat Routine”Following along with the video: 1 Squat each in your natural squat stance:Toes ForwardToes OutToes in Then Repeat in a wide stance And again in a narrow stance Then repeat with right leg...

CFD Workout for 05/15/20

May 14, 2020SiteplicityUncategorized0

Warm Up: 1 Round:10 Passthroughs (towel or broomstick)20 High Knees 2 Rounds:10 Deadbugs10 Rocket Jumps5 Knee Push ups10 Goodmornings Build: Chest Endurance 4 Rounds: (8 minutes) *Work at each station for :20, rest :10 b/w stations*-Tabata Single Arm Floor Press Right Arm-Tabata Normal Push-ups-Tabata Single Arm Floor Press Left Arm-Tabata Wide Stance Push-ups Gymnastics Work: 3-4...

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