Up Against The Wall

Duke ROTC Ranger Challenge Team in the Strength & Conditioning Journal, Pt. II

*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 Monday 012510 — Click Here For Today’s Schedule
Back Squat
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
5 Rounds For Time:
5 Handstand Pushups
15 Knees To Elbows
Run 200m

Post Loads and Time to Comments
This WOD should be completed RX’d in under 10 minutes.  Movements should be scaled as necessary to allow for proper execution and to maximize power output and intensity.  

ENDURANCE WOD tonight at 6pm!

*SURVEY QUESTION OF THE DAY*
Do you incorporate other holistic health methods like chiropractic, accupuncture, massage therapy into your training and recovery?    Post answer to comments.

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st
Gymnastics Seminar with Beast Skills — Saturday, March 13th
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
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)