Ten For Time

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

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class starting Tuesday!

WOD for Wednesday 042110 – Click Here For Today’s Schedule 
Deadlift
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
10 Rounds For Time:
10 Kettlebell Swings (52/35)
10 Wall Ball (20/12)

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.    

EVENTS @ CROSSFIT DURHAM
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)