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

It's All Downhill From Here

Register for “Bailing Class” TODAY!  It’s FREE!

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar on March 19th!

WOD for Saturday 031211 – Click Here For Today’s Schedule 
Bench Press
Warmup:  Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 3 reps @ 70%, 80%, max reps @ 90% “working 1RM”

–Rest–
10-9-8-7-6-5-4-3-2-1 For Time:
Box Jumps (24/20)
Burpees

Post Bench Press Loads and Metcon Time to Comments
For the strength segment,  we are in Week #2 of the Wendler 5-3-1 Program (more details below).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. Read more on Wendler 531 here

The Metcon should be hard and fast.  Scale box height to maximize work and speed.  Fully extend the hips at the top of each Burpee jump.

MOBILITY WOD today at 11am!  Come work out the kinks and get ready for another week!

*SURVEY QUESTION OF THE DAY*
Would you be interested in a CFD group outing to a Durham Bulls game some time this Spring?  Terrace box tickets and some food/drink included?  Please post answer to comments

Upcoming Foundations Courses
Starting March 29th - (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 19th - (Tues/Thurs @7pm)

Upcoming Events
Bailing Seminar TODAY!
Z-Fit Joint Mobility Seminar – Sat, March 19th
Nutrition Guide Rollout and Q&A – Sat, March 26th

5 Comments
  1. Dave Reply
    Unfortunately, today's Bail Class from 12-2 has been CANCELLED! Coach Colin has been struck down with a case of food poisoning. We will reschedule the class very soon!
  2. Cliff D Reply
    I'm sorry to hear about Colin's food poisoning, but I'm delighted to hear that the bailing class is being rescheduled. I was sad to miss that one. On another note, I just finished a workout at cf Atlanta, and set two PRs: 11 consecutive double unders, and 115# OHP x 3!
  3. Colin Reply
    Sorry guys! I'm mostly better but still pretty weak - I moved my couch onto my back porch and am enjoying a day in the sun with a large mug of chicken stock. Bailing class will be rescheduled for some time in the near future. In the meantime, here's some inspiration from my friend Duncan: http://www.youtube.com/watch?v=kIQ7zu2H84Y&feature=player_profilepage
  4. Mike K Reply
    Paleo food poisoning or cheat day food poisoning?
  5. Colin Reply
    Bad produce... I think...

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