Gymnast For A Day

Save 10% on April Bootcamps — Register by March 31st!

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

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Class on March 30th
and Bootcamps starting April 12th!!

WOD for Saturday 032710 — Click Here For Today’s Schedule
Snatch
 Perform 12 reps at 85% 1RM.  Rest sufficiently between each rep. 
–Rest–
3 Rounds For Time: 
10 Parallette Dip Drills
Run 400m

Parallette Dip Drill = Start in the push-up position on the parallettes.  Do a push-up, then bring your feet through the parallettes till they are in front of you with your body straight then drop into a dip.  This sequence equals 1 rep.

Post Loads and Time to Comments
Todays strength segment is designed to allow you to perform 12 properly executed Snatches.  All reps should be full snatches, starting from the floor and received in a full overhead squat.  You should generally not be failing on any rep.  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.      

OPEN GYM today from 11-12pm!  PR’s, Benchmarks, and Goats!

*SURVEY QUESTION OF THE WEEKEND*
Scenario:  You notice one of your fellow CF athletes cheating during a WOD/WODs.  Skipping reps, shortening ROM, etc.  This person consistently finishes higher than you on the whiteboard. 
Question:  What do you do?  Ignore it?  Pull them aside and share your concern?  Tell one of the coaches?  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 — 10 spots left!

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (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)

Come out and watch Murphie tear it up on the gridiron with the Carolina Phoenix Women’s Football Team!
Schedule here