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

Down To The Max

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 Monday 052410 – Click Here For Today’s Schedule 
Press
Determine your 1RM

–Rest– 
21-15-9 Reps For Time of:
Parallette Pushup
Weighted Step Ups (35/25) — each leg
Ring Dips

Post Loads and Number of Rounds to Comments
For the strength segment, take 20 minutes to warm up and determine your 1RM Press.  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 full extension and head and chest through the bar in the top position. 

For the Metcon, perform pushups with your feet on a low box or platform and hands on parallettes.  For the step ups, hold kettlebells or dumbbells of the posted weight in each hand and  use a 20″ box. 

ENDURANCE WOD tonight at 6pm!   Bring a stopwatch!
Run or Row For Max Distance:
2×5 min Intervals w/2 min recovery between intervals
5x1min Intervals w/30 sec recovery between intervals

*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)

Erin won the Battle At Buckhorn Triathlon this weekend!  Way to go!!

9 Comments
  1. Ashley D Reply
    Congratulations, Erin!!! Awesome job! :)
  2. anna Reply
    i'm in for memorial day weekend!
  3. Rich Reply
    Nice job, Erin! Congrats!
  4. Julia Reply
    Yay Erin! That's huge! I'm out of town from 5/26 (Wed) through Memorial Day. Will be back on Tuesday the 1st.
  5. Renee Reply
    Congratulations Erin!
  6. Rachel Reply
    Great job, Erin! I'll be around for Memorial Day, too.
  7. Meaghan Reply
    Strong work Erin!! I'll be around on Monday as well.
  8. Mark Reply
    Erin McKee, Clearly you are an awesome triathlete, but with all of those front double-biceps poses, it is obvious that you would rather be a huge, beefcake bodybuilder, like Lou Ferigno. Embrace it. Quit all endurance exercise. Eat 10,000 calories a day. Focus on large doses of anabolic steroids. They also help with jaw growth, enhanced facial hair, and a green complexion.
  9. Erin Reply
    Mark, your words have set me free. Want to see who can grow a beard the fastest??? Thanks everyone, for your congratulations and encouragement! You are the best!

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