Bootcamps beginning again on Monday, June 7th!
Register before May 31st and SAVE 10%!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Tuesday 052510 – Click Here For Today’s Schedule 
Snatch
Determine your 1RM
–Rest– 
AMRAP in 10 Minutes of:
10 KB Snatch (52/35)
10 Toes To Bar

Post Loads and Number of Rounds to Comments
For the strength segment, take 20 minutes to warm up and determine your 1RM Sntach.  After warming up, consider using loads of 70%, 80%, 85%, 95%, and 101%+ to ramp up to your new 1RM.  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 bar received in a full, below parallel overhead squat position.   

For the Metcon, you may perform the KB Snatches with either arm.  Use a load that allows for proper movement execution and will keep you from having to break up the reps into multiple sets. 

*RECIPE OF THE DAY*
Bacon, Egg, and Avocado Salad – A special treat for your Memorial Day cookout

*SURVEY QUESTION OF THE DAY*
Will you be in town for Memorial Day Weekend and are you planning to WOD?  Please post answer to comments so we can finalize our holiday schedule.

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
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)

KB Snatch at full lockout.  Nice, Basil!

Thanks to everyone who attended yesterday’s
WHOLE 9 NUTRITION SEMINAR!
 

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class starting Tuesday night!

WOD for Friday 050710 – Click Here For Today’s Schedule 
Front Squat

3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
AMRAP in 15 minutes of:
7 Thrusters (115/75)
12 KB Swings (52/35)

Post Loads and Time 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, consider scaling the Thruster load to ensure you can do 7 reps each round unbroken.  This will maximize power output and intensity.           

OPEN GYM tonight from 7-8pm!

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

Are you following us on Facebook yet?

WOMEN’S SELF-DEFENSE SEMINAR!
This Saturday from 12-3pm!  Space still available!

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class starting Tuesday!

WOD for Wednesday 042110 – Click Here For Today’s Schedule 
Deadlift
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
10 Rounds For Time:
10 Kettlebell Swings (52/35)
10 Wall Ball (20/12)

Post Loads and Time 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.    

EVENTS @ CROSSFIT DURHAM
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-3pm!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Bootcamps starting April 12th!!

WOD for Thursday 040810 – Click Here For Today’s Schedule 
L-Sits
Hold for a total of 60 seconds
–Rest–
AMRAP in 15 Minutes:
15 Kettlebell Swings (52/35)
15 Broad Jumps (6′/5′)
30 Double Unders

Post Number of L-Sit Sets and Number of Rounds Completed to Comments
This week’s strength segments will focus on max rep bodyweight movements.   Rest appropriately between sets to be able to perform max effort attempts. 

For the metcon, sub parallette jumps for Double Unders.  Use a Kettlebell load that allows you to perform the swings unbroken.       

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser– Saturday, April 17th
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 9 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Bootcamps – Starting April 12th
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)

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

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Sessions!

WOD for Sunday 031410 – Click Here For Today’s Schedule
Weighted Dips
5-5-5-5-5
–Rest–
AMRAP in 15 minutes:
20 KB Swings (52/35)
20 Box Step Ups (10/leg — hold KB in Goblet position)

Post Loads and Number of Rounds Completed to Comments
 Use weight vests, weight belt, or a DB between the feet to add load for the dips.  If you cannot perform any ring dips use the least amount of assistance to complete sets of five.  All reps must be full ROM.

For the Metcon use a KB that allows for proper movement execution and minimizes rest periods.  This will maximize your power output and intensity.    

OPEN GYM today from 10-11am!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
CrossFit Total — Saturday, April 3rd
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)

Congratulations to Melinda!  She not only spent her Saturday doing headstands and handstands during Beast Skills, but she has now officially registered 100 POUNDS LOST!!!!  Need inspiration? Look no further!

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)