Pull Yourself Under

WE ARE OPEN!!!    BEAST SKILLS EARLY BIRD REGISTRATION ENDS TOMORROW!

*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
two Foundations Classes or February Bootcamps
will receive ONE MONTH FREE!

Help us spread the word about Courage Fitness Durham!

WOD for Saturday 013010 — Click Here For Today’s Schedule
Snatch
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
10 Overhead Squats
50 Double Unders

Post Loads and Time to Comments
This WOD should be completed in under 10 minutes.  Use a load of 40-50% 1RM for the OHS to ensure proper movement execution and to maximize power output and intensity.  Substitute parallette jumps if you can’t do Double Unders.  to maximize power output and maximize intensity for the WOD.

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

*SURVEY QUESTION OF THE DAY*
Winter weather in the Triangle….love it or hate it?  Post answer to comments.

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — Only 4 spots left!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Feb. 22nd
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

Come see Cody Wilkes and family on Feb. 21st!  Only 4 spots left!!
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