CROSSFIT TOTAL
Saturday, April 3rd, 9am-Noon

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Sessions!

WOD for Monday 031510 — Click Here For Today’s Schedule
Front Squat
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @ 95% 1RM
–Rest–
15 Minutes AMRAP:
5 Front Squats (135/95)
7 KTE
9 Box Jumps

Post Loads and Number of Rounds Completed 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.

For the Metcon, use a Front Squat load equal to 40% 1RM to maximize power output and intensity.      

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials — Saturday, March 20th
Strength & Conditioning Total — Saturday, April 3rd
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)