NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 5 days …SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Tuesday 083110 – – Click Here For Today’s Schedule 
Skill:  Turkish Get Ups
–Rest–
6 Rounds For Time:
Row 250m
12 KB Snatch (52/35)
10 Burpee Pullups

Post Time to Comments
Sub 200m run IF rower is unavailable.  Scale Burpee Pullups to burpee box jump jumping pullups if you can’t do RX pullups.  

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 2 spots left!
 Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
 CrossFit Gymnastics Certification - Sat/Sun, December 4/5

David Vanie, Courtney Epperson, and Mark Shapiro recently competed in and took 2nd place at the Trysports Mayo Lake Triathlon.  Great work!
  

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

NEW Bootcamps beginning September 8th!
Register by August 31st and SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Friday 082710 – – Click Here For Today’s Schedule 
Front Squats
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @80% 1RM
–Rest–
4 Rounds For Time:
Run 200m
10 KB Snatch – 5 each arm (52/35)
7 Pullups

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 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Squat below parallel and stand to full knee and hip extension.  

OPEN GYM tonight form 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 2 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
August Fitness Challenge - Saturday, August 28
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Front Squat Good and Bad

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate!

August Fitness Challenge
Saturday, August 28th
9am-Noon

WOD for Monday 081610 – – Click Here For Today’s Schedule 
Skill:  Double Unders
Metcon:
5 Rounds For Time:
10 KB Snatch – 5 each arm (52/35)
15 Toes To Bar
20 Double Unders

Post Time to Comments
Strength segments this week will be replaced by “skill” segments.  For the Metcon, scale Toes To Bar down to Knees To Elbows.  The sub for Double Unders is Double Unders…..come on, get these!      

Endurance WOD tonight at 6pm!
Run or Row
45 sec on, 45 sec off
1:30 on, 1:30 off
3 min on, 3 min off
6 min on, 6 min off
3min on, 3 min off
1:30 on, 1:30 off
45 sec on

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 4 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
August Fitness Challenge - Saturday, August 28
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Again Faster gives you tips for Double Unders!

Fight Gone Bad 5 — September 25th! 
Click here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate!

Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project!

WOD for Tuesday 081010 – – Click Here For Today’s Schedule 
Front Squat
Warmup:  5 reps @40/50/60% 1RM
Work:  4 sets of 4 reps @75% 1RM, 1 set of Max Reps @75% 1RM
–Rest–
For Time:
20-18-16-14-12-10-8-6-4-2 Situps (GHD or Abmat)
2-4-6-8-10-12-14-16-18-20 KB Swings (52/35)

Post Front Squats Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Front Squat followed by 5 work sets at 75% 1RM.  Note that the final set is for Max Reps @75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Squats must be done to below parallel and stood to full knee and hip extension.

For the Metcon, use GHD situps IF AND ONLY IF you feel you are conditioned for them…..otherwise, do unanchored Abmat situps. 

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 5 spots left!
Starting September 28th (Tues/Thurs @7pm) — Only 6 spots available!
Starting October 19th (Tues/Thurs @7pm) — Only 6 spots available!

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Fight Gone Bad 5 — September 25th! 
Join our team!

WOD for Sunday 080110 – – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
KB Swings (52/35)
Box Jumps (24/20) — no steps

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Snatch followed by 5 work sets at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be squatted below parallel.  

For the Metcon, KB Swings are American and all Box Jumps are to be jumped. 

Upcoming Events
Fight Gone Bad 5 - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 5 spots left!

2010 CrossFit Games Highlight Video

Need a gift for Dad for Father’s Day?  Click here!

GYMNASTICS WORKSHOP next Saturday! 
Only 10 total spots available!  More info here

WOD for Friday 061110 – Click Here For Today’s Schedule 
 Back Squat
Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets:  4 sets of 2 Reps @ 85% and then 1 set of max reps @ 85%
–Rest–
For Time:
10-9-8-7-6-5-4-3-2-1 KB Swings (52/35)
1-2-3-4-5-6-7-8-9-10 Burpees 

Post Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Back Squat followed by 5 work sets at 85% 1RM.  Note that the fifth set is for max reps at 85% 1RM.  Use common sense, good judgement, for all lifts.  When in doubt, live to lift again another day.  Squats must be performed with full ROM, ie below parallel at the bottom with knees and hips fully extended at the top. 

For the Metcon, use a KB load that allows for proper movement execution and allows you to do all of the swings unbroken.    

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

*SURVEY QUESTION OF THE DAY*
Who’s down for a CrossFit Durham pool party/paleo potluck?  Please post answer to comments

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
Gymnastics Seminar – Saturday, June 19th
70′s Big Challenge – Saturday, June 26th 

Back Squat — 405lbs for 26 reps!

Bootcamps begin again on Monday, June 7th!
EARLY BIRD Discount extended to TODAY!  SAVE 10%! 

WOD for Tuesday 060110 – Click Here For Today’s Schedule 
Back Squat
Determine 1 Rep Max
Warmup:  Perform 5 reps @ 40%, 50%, and 60% 1RM
Work Sets:  Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
–Rest–
AMRAP in 10 minutes:
5 KB Snatch – Right  (52/35)
5 KB Snatch – Left (52/35)
10 Ring Pushups

Post Back Squat Loads and Number of Rounds to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Back Squat.  Use common sense, good judgement, and SPOTTERS for all max attempts!  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie you must squat below parallel and stand with the knees and hips in full extension. 

For the metcon, substitute parallette pushups for the ring pushups.  Pushups must be down through full ROM, chest lowered below the hands at the bottom and elbows fully extended at the top. 

*SURVEY QUESTION OF THE DAY*
Would you be interested in participating in some informal boxing sessions on a Saturday afternoon post-WODs?  Please post answer to comments

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm) — SOLD OUT!
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
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)

Squat Day at Westside!