WOMEN’S SELF-DEFENSE SEMINAR!
TODAY from 12-3pm!  Space still available!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our Foundations Classes!

WOD for Saturday 042410 – Click Here For Today’s Schedule 
Back Squat
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
3 Rounds For Time:
Row 500m
Run 400m
15 Ring Dips

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.      

OPEN GYM today from 11-12pm!  Time to makeup missed WODs, tackle a Benchmark, or work on your lifts! 

EVENTS @ CROSSFIT DURHAM
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 6 spots left!

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

Badass!