Check out the CF Durham Store here for your holiday shopping!

Holiday Potluck TONIGHT, 6-8pm, here at the gym! RSVP here!

WOD for Saturday 121711 – Click Here For Today’s Schedule
Skill:
Kipping Pullups
–Rest–
1 Pullup
1 Dip
1 Situp
2 Pullups
2 Dips
2 Situps
3 Pullups
3 Situps
Etc
Continue this sequence as far as you can for exactly 30 minutes.

Post Rounds Completed to Comments
Today’s workout comes from the Strength & Conditioning Main Page workout from September 25, 2001.

For the skill segment we will work on drills for kipping pullups.

For the workout, continue the sequence as far as you can in 30 minutes.  Scale your pullups and dips as necessary.  Scale up to dead hang pullups.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Mobility
Drills
20 minutes of the following:
5-min fartlek
5-min Native American run
5-min fartlek
5-min Native American run
Stretch

MOBILITY WORKOUT and COMMUNITY WORKOUT at 11am!  PILATES for CROSSFIT at noon!

Toys and Treats for Tails

Toy & food drive benefiting the animals at the Durham County Animal Shelter

You can drop your donations in the bin at the gym

FOR THE DOGS:
• Small bite dry food  (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys

FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys