410 W Geer St, Durham, NC 27701 (919) 907-1233

Beautiful Balloon

New Bootcamps begin on July 26th!
Register by July 20th and SAVE 10%!

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Friday 071610 – – Click Here For Today’s Schedule 
Front Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  2 sets of 3 reps @85% 1RM, 1 set of Max Reps @85% 1RM
–Rest–
AMRAP in 12 minutes of:
10 Overhead Squats (50% Bodyweight)
10 DB Push Press (35/22)

Post Front Squat Loads and Metcon Time to Comments 
For the strength segment, you will do four warmup sets for the Front Squat followed by 3 work sets at 85% 1RM.  Note that the final set is done for Max Reps at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be squatted to below parallel and stood to full knee and hip extension.      

Upcoming FOUNDATIONS Classes
Starting July 13th (Tues/Thurs @7pm) — SOLD OUT!
Starting August 3rd (Tues/Thurs @7pm) — Only 6 spots open!

Bootcamps – EARLY BIRD SAVE 10% before July 20th
CrossFit Bootcamp (M/W/F @6:15am)
 CrossFit Bootcamp (M/W/F @7:15am)
 CrossFit Bootcamp (M/W/F @6:00pm)
 Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Tactical Strength Challenge – Saturday, July 24th
SMR Coaches Clinic - Sat/Sun, August 21/22
Pendlay Olympic Seminar - Satrday, October 16th

6 Comments
  1. Renee Reply
    Does anyone know the link for the live video of the Crossfit games? (if there is one)
  2. Renee Reply
    Nevermind- I think it's this one: http://live.crossfit.com/
  3. Doug Reply
    I didn't do the real WOD today, but it looked like a good one (my shoulder doesn't like Snatches and OHS right now). So I did 1/2 BW Thrusters and the full renegade rows (both arms + push up = 1 rep). Not having done the Renegade rows like that before, they were f'ing tough. Dave, did you want to talk tomorrow about me doing a HD run for the platforms? You were conked out in the corner when I left...
  4. Jonathan Johnson Reply
    Whoo!! Allison is getting MAJOR camera time during the 2nd affiliate competition. Go CF Local!
  5. Dave Reply
    Great time WOD'ing with the 6pm crew! Front Squat work sets at 185lbs....got 6 on the max reps set. Did the WOD at 75lbs for the OHS and RX'd for the PP. 6 rounds.
  6. Dave Reply
    Hey Doug If there's any chance we could run to HD after the 11am workout that'd be great. otherwise, anytime that works for you. New, improved lifting platforms coming soon!

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