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Bodyweight Workouts

The Sun Will Come Out Tomorrow

Pardon the mess everyone!  The painting should be done by this weekend and everything put back in its place!  Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Friday 022511  – Click Here For Today’s Schedule
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Cindy's Rowing

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Wednesday 022311  – Click Here For Today’s Schedule  L-Sits Take 20 minutes to work on L-Sits and L-Sit Progressions Progression video here  –Rest– 4 Rounds F
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Double Impact

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Tuesday 022211  – Click Here For Today’s Schedule  GHD Back/Hip Extensions 50 Strict Reps We are going for the 3rd movement shown in this video –Rest– “Mike&
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Doug's Birthday!

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Monday 022111  – Click Here For Today’s Schedule  Overhead Squat Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 at
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Broad Street

Did you miss the Nutrition Session yesterday?  No worries.  There will be another one in March! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 022011  – Click Here For Today’s Schedule  Bench Press 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– E
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"L" Sittin By The Dock Of The Bay

Official Nutrition Guide Rollout TODAY from 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 021911  – Click Here For Today’s Schedule  Ring Dips Take 20 minutes to practice Ring Dips and variations Can you get this deep? –Rest– AMRAP in 15 minutes: 15 Ches
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Med Ball Cleaning

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Tuesday 021511  – Click Here For Today’s Schedule  Handstands  Take 20 minutes to practice your handstands Handstand Progressions from CF Gymnastics – here –Rest– A
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Cupid's Arrow

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Monday 021411  – Click Here For Today’s Schedule  Overhead Squat 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– 5 Rounds for Max Reps (not for time):
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Pull And Run

Thanks to everyone who came out to support and compete in the Couples Throwdown!  Congratulations to Mats and Kerri for taking home the crown! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 021311  – Click Here For Today’s Schedule  Parallette Shoot Throughs 50 Stri
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Max It Out

  COUPLES THROWDOWN TOMORROW – 9am-Noon! Durham Indoor Rowing Trials – February 27th! WOD for Friday 021111  – Click Here For Today’s Schedule  Bench Press 5 reps @55% 1RM 5 reps @65% 5 reps @70%  5 reps @80% 5 reps @85% Rippetoe on Bench Press Foot Setup - here –Rest– Est
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