ball slams – Courage Fitness Durham

Russian Invasion

March 18, 2014SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsball slams, front squats, ring dips, russian twists0

Great job to everyone who took on Open WOD 14.3! Check out the CFD leaderboard in the sidebar to the right!

Flip Your Kip

February 23, 2014SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutsball slams, box jumps, kettlebell swing, pullups, push press0

The 2014 Reebok Strength & Conditioning Open is coming THIS WEEKEND! Learn more here about Team CF Durham! ENDURANCE WORKOUT tonight at 6pm!

Totally Floored

December 12, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsball slams, floor press, toes to bar0

Don’t forget about the holiday pet food drive to benefit the Durham County Animal Shelter! Drop off your dog and cat food and treats in the bin at the gym! Click Here For Today’s Schedule ENDURANCE WORKOUT tonight at 6pm!

Russian With A Twist

September 25, 2013SiteplicityBodyweight Workouts, Daily Workouts, Strength Workoutsball slams, overhead walking lunge, press, russian twist0

Xander WOD and APS Fundraiser this Sunday from 9-1! More info here Click Here For Today’s Schedule Coach Ryan on today’s Pistols and progressions [youtube]http://www.youtube.com/watch?v=aGUTxE607Lc[/youtube] Russian Twists (feet up and feet down) [youtube]http://www.youtube.com/watch?v=GefmYOxdY9c[/youtube]

Rolled Out

August 9, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Partner Workouts, Strength Workoutsball slams, barbell roll out, overhead squat, toes to bar, wall balls0

WOD for Saturday 081013 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning: With a partner with one working...

Front Acreage

June 9, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workoutsball slams, bar dips, dips, double unders, front squat, ring dips, ring pushups0

CFD hosts our very first in house Weightlifting Meet this Saturday from 8-1! Email [email protected] if you’d like to volunteer! Friends and family are welcome to come cheer! WOD for Monday 061013 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS,...

Ball Slam Jam

June 5, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsabmat situps, ball slams, pistols, snatch, wall ball0

CFD hosts our very first in house Weightlifting Meet on Saturday, June15th! Email [email protected] if you’d like to volunteer! Friends and family are welcome to come watch! WOD for Thursday 060613 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see...

9 Minutes of Tabata

April 24, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsball slams, double unders, hang power snatch, snatch0

WOD for Thursday 042513 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute of Single Unders 5 minutes of Double Unders (30 seconds on, 30 seconds off) Strength: Snatch 3 singles @70% 3 singles @75% 2...

Big Bench

April 7, 2013SiteplicityDaily Workouts, Endurance Workouts, Kettlebell Workouts, Strength Workoutsball slams, bench press, kettlebell swings, pullups0

30-minute Mobility Workouts return THIS week! Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Monday 040813 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang Pullups 5 sets...

Swinging Like A Rusty Gate

March 10, 2013SiteplicityBodyweight Workouts, Daily Workouts, Endurance Workouts, Strength Workoutsball slams, burpees, clean, pullups0

Great job to everyone who competed in CF Open Workout 13.1! Looking forward to another one this week! WOD for Monday 031113 – Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups...

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