Workin On The Railroad

Save 10% on April Bootcamps — Register by March 31st!

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

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class beginning March 30th!

WOD for Tuesday 032310 — Click Here For Today’s Schedule
Deadlift 
 3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
3 Rounds with 15 seconds Rest between stations of:
1 Minute 10M sand bag shuttle run (e.g. back and forth equals 2 reps)
1 Minute Sledge Hammer Swings
1 Minute Box Jumps
1 Minute GHD Situps

Post Loads and Number of Reps 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, ensure proper movement execution and limit rest times during the work periods to maximize your power output and intensity. 

EVENTS @ CROSSFIT DURHAM
Strength & Conditioning Total — Saturday, April 3rd — FREE for all members
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)

Bootcamps – Starting April 12th
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Strength & Conditioning Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Sara and Gwen crushing their 500m row at DIRT this weekend!
[youtube]http://www.youtube.com/watch?v=jDEJQUyTtbc[/youtube]