Fresh Start

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refer a friend to one of our upcoming Foundations Sessions!

WOD for Monday 030110 — Click Here For Today’s Schedule
Front Squat
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings 
12 Pullups 

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.      

This Metcon is a Strength & Conditioning Benchmark WOD.  Scale pullups and KB load only to ensure proper movement execution.   

ENDURANCE WOD tonight at 6pm! 

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

617lb Front Squat Made Easy
[youtube]http://www.youtube.com/watch?v=hkSN3f-a3Ok[/youtube]