Save 10% on April Bootcamps — Register by March 31st!
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 Friday 032610 — Click Here For Today’s Schedule
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
3 Rounds For Time:
14 Overhead Squats (95/65)
21 Calorie Row
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.
For the Metcon, use an Overhead Squat load of 45% 1RM to ensure proper movement execution and to maximize power output and intensity.
OPEN GYM tonight from 7-8pm! PR’s, Benchmarks, and Goats!
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!
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)