Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Thursday 030410 – Click Here For Today’s Schedule
50-40-30-20-10 Rep Rounds For Time:   
Kettlebell Swings (52/35)
Anchored Situps

Post Time to Comments
Kettlebell Swings for the WOD are American Swings.  Use a load that you can safely manage through the full ROM.  Situps can be done on an Abmat with feet anchored under dumbbells.  If you choose to do GHD situps, make sure you give full consideration to the overall volume, 150 reps.  These are potent!  

*SURVEY QUESTION OF THE DAY*
If the CrossFit Games Sectionals were available to watch online this weekend, would you watch the events?  Post answer to comments.

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

The Godfather of Kettlebells!

*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 CrossFit Durham!

WOD for Tuesday 012610 – Click Here For Today’s Schedule
Deadlifts
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
3 Rounds For Max Reps:
60 seconds KB Swings (52/35)
30 seconds Rest
60 seconds Wall Ball (20/12)
30 seconds Rest
60 seconds Push Press (use 40% 1RM)
30 seconds Rest
60 seconds Abmat Situps (anchored)
30 seconds Rest

Post Loads and Number of Reps Completed to Comments
Loads should be scaled as necessary to allow for proper movement execution and to maximize power output and intensity.  

*SURVEY QUESTION OF THE DAY*
What’s your favorite cheat meal?    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
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

*SURVEY QUESTION OF THE WEEKEND* 
What changes/additions have you made to your CrossFit routine since the New Year?  Post answers to comments

WOD for Sunday 011710 – Click Here For Today’s Schedule
5 Rounds For Time of:
25 KB Swings (52/35)
200m Sandbag Run 

Post Time to Comments
Movements should be scaled to allow for proper execution and to optimize power output and intensity.     

UPCOMING EVENTS
Olympic Weightlifting Seminar – February 21st
Gymnastics Seminar with Beast Skills – March 13th

January FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
Starting February 16th (Tues/Thurs @7pm)

Olympic Weightlifting Seminar with Wilkes’ Weightlifting!
Sunday, February 21st.  More info here!
SPOTS ARE FILLING UP QUICKLY….SIGN UP NOW!

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

WOD for Tuesday 011210 – Click Here For Today’s Schedule
AMRAP in 10 minutes of:
20 1-Hand KB Swings (10 each side) (35/25)
10 Supine Ring Rows 
–Rest 5 Minutes–
AMRAP in 10 Minutes of:
20 Abmat Situps
10 Box Jumps (24/20)

Post Total Number of Rounds from both AMRAPs to Comments
Loads and movements should be scaled to allow for proper execution of the movements and allow for no resting once the clock starts.     

Beast Skills Seminar coming in March to CrossFit Durham!

 LAST MINUTE HOLIDAY SHOPPING!
One stop holiday shopping for CrossFitter!  Check out the CrossFit Durham Store for CrossFit t-shirts, weightlifting shoes, kettlebells, sandbags, books, dvd’s, training accessories, supplements, and more.

Olympic Weightlifting Seminar with Wilkes’ Weightlifting!
Sunday, February 21st.  More info here!

2010 BOOTCAMPS – Starting Monday, January 4th!
CrossFit Bootcamp, 6:15am, Mon-Wed-Fri
CrossFit Bootcamp, 7:15am, Mon-Wed-Fri7
Weight Loss Bootcamp, 7:00pm, Mon-Wed-Fri

January FOUNDATIONS Classes!
Starting January 5th (Tues/Thurs @ 7pm)
Starting January 26th (Tues/Thurs @7pm)

WOD for Thursday 122409 – Only Morning Classes Today (6:15, 8:30, 11:30)
“12 Days of CrossFit”
For Time:
1 Burpee Pullup
2 Turkish Get Ups
3 Knees To Elbows
4 Wall Ball (20/12)
5 KB Swings (52/35)
6 Box Jumps
7 Push Presses (75/45)
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Pushups
12 Pullups

Post Time to Comments

Christmas Week Schedule
12/24 - No evening classes
12/25 – CLOSED
12/26 – Regular Schedule
12/27 – Regular Schedule

*SURVEY QUESTION OF THE DAY*
Will you be having a Zone or Paleo Christmas?  Or maybe a Paleo-Zone Christmas?  Post answer to comments

Wilkes Weightlifting in action!  Sign up for their seminar on February 21st!