One Dumbbell, Tons Of Fun

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 032810 — Click Here For Today’s Schedule
Weighted Dips
3-3-3-3-3 
–Rest–
With one dumbbell complete AMRAP in 20 min of:
10 Hang Power Snatch (each arm)
15 Dumbbell Swings
20 Walking Goblet Lunges (each leg)

Post Loads and Time to Comments
Use weight vests, weight belt, or a DB between the feet to add load for the dips.  If you cannot perform any ring dips use the least amount of assistance to complete sets of five.  All reps must be full ROM.  

For the Metcon, choose a DB load that will allow you to complete each movement without resting.  This will help maximize power output and intensity throughout the full 20 minutes.      

OPEN GYM today from 10-11am!  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)