rowing – Courage Fitness Durham

Take It On The Run Baby

March 3, 2016SiteplicityDaily Workoutsdouble unders, rowing, split jerk0

Open WOD 16.2 goes down on Saturday, 9am – 12pm! Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 50,40,30,20 Calorie Row 80,60,40,20 Double Unders Time cap of 18 minutes

Just Take Those Old Records Off The Shelf

November 3, 2015SiteplicityDaily Workouts, Strength Workoutsdouble unders, kettlebell snatch, overhead squats, pullups, push press, pushups, ring dips, rope climb, rowing, toes to bar0

Our new 6-week programming cycle began this week. Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up to 85% by last set Metcon: Goat WOD 20 minutes Goat 1 (odd minutes) Goat 2 (even minutes) Choose two movements...

Down Beside That Red Fire Light

October 24, 2015SiteplicityBodyweight Workouts, Daily Workoutsdouble unders, front squat, handstand pushups, kettlebell swings, rowing0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Choose between Rowing (Calories), Double Unders, Kettlebell Swings, Handstand Pushups, Front Squat (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 – Movement 3...

Choose Your Own Adventure

September 26, 2015SiteplicityDaily Workoutsbox jumps, deadlift, double unders, rowing, situps0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Choose between Rowing (Calories), Double Unders, Box Jumps, Abmat Situps, Deadlifts (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 – Movement 3 Rest...

WOD for 121413

December 13, 2013SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workouts, Partner Workouts, Strength Workoutsoverhead walking lunge, pushups, rowing0

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 COMMUNITY WORKOUT today at 11am! Bring your friends! OPEN GYM today from 11am-2pm!

Russian Rowing

July 19, 2013SiteplicityBodyweight Workouts, Daily Workouts, Kettlebell Workouts, Strength Workoutskettlebell swings, rowing0

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! Just 3 tickets left! Email [email protected]! WOD for Saturday 072013 – 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...

Maxwell House

February 9, 2012SiteplicityBodyweight Workouts, Daily Workouts, Olympic Workoutsball slam, box jump, jerk, press, push press, rowing, snatch, wall ball0

The 2nd Annual Valentine’s Day Couples Throwdown is TOMORROW! Please register if you plan on attending so we can be prepared! WOD for Friday 021012 — Click Here For Today’s Schedule Snatch 3-3-3-1-1-1 –Rest– 1 Round For Max Reps (30 seconds between movements): 1 minute Rowing (calories) 1 minute Wall Ball (20/14) 1 minute DB...

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