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

Highs and Lows

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
TODAY! 12pm-2pm! 
Raffle tickets and “Hard To Kill” T-shirts available now!

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

WOD for Saturday 041710 – Click Here For Today’s Schedule 
Front Squat
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM

–Rest–
Three Rounds For Max Reps/Calories of:
60 second Row for Max Calories
20 second Rest
60 second Burpees
20 second Rest
60 second Pullups
Rest for 3 Minutes

Post Loads and Number of Reps 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 using a load of 60% 1RM for the HPC’s to ensure proper movement execution and to maximize power output and intensity.  Box Jumps should be jumped for RX. 

OPEN GYM today from 11-12pm!  Use this time to make up a missed WOD, work on your lifts or any other skills.

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser– Saturday, April 17th
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)

One Comment
  1. Phil B Reply
    Nordic burn is cold as ice.

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