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

It's All Downhill

WAY TO GO, SARAH!  WE’RE ALL PROUD OF YOU!

 Sarah Dunsmore, “Fittest Woman In Carolina”

2 Spots left to be filled for the OLY SEMINAR on this Sunday!

(if you want to attend, but have money issues please talk with Dave and we’ll try to work something out)

Sign up here for Foundations Classes
Starting July 21st  – Tues, Thurs @ 7pm (meets 4 times)
Starting August 4th  – Tues, Thurs @ 7pm (meets 4 times)

Sign up here for Bootcamp — Next Session Starts July 20th
CrossFit Bootcamp – Mon, Weds, Fri @6:15am
CrossFit Bootcamp Mon, Weds, Fri @7:15am
Too Sexy Bootcamp – Mon, Weds, Fri @ 7:00pm

Monday 090713
21-18-15-12-9-6-3 rep rounds for time of:
Front Squats (155/105)
Situps (GHD or Abmat)

Post Time to Comments.

Today’s Fitness Article Links
2009 CrossFit Games:  Final Results 
What If I Can’t Do One Pullup?
Why You’re Not Lean Yet

10 Comments
  1. cke Reply
    I’m sure I speak for all of us in saying – Sarah - You kick it!! Your box is damn proud.
  2. Shane F Reply
    AWSOME JOB SARAH!!!!! Way to represent!
  3. andy Reply
    congrats sarah, you kicked ass!
  4. Allison B Reply
    Way to go Sarah!!! We are sooooo proud of you!!!!!! You're truly inspiring. Today's workout: did 75 for the front squat and GHD situps. 15:22. Shane- couldn't have made it through without you. Thanks, man.
  5. Tom Reply
    Sarah, YOU ROCK MY SOCKS OFF! We are all so proud of you!!! As to the WOD, I was so happy last week. All those short people wods, it was great. I almost felt like an athlete, then I walk in this morning and I'm front squatting my body weight, awesome. 19:15 RX and I have to echo Allison's praise cause I wouldn't have gotten throug it without Shane or Dave. Thanks guys!
  6. Shane F Reply
    Huge group hug for all this morning! Good thing we had to go in two heats, it was necessary just for the cheerleading. That would have taken me nearly 30 min on my own, this is why I pay to workout here even though I have a free gym on campus. Thanks to all! (Especially Allison, Tom, Dave & John). 16:42 Rx.
  7. Matt H Reply
    11.30 rx'd need to go deeper on front squats, killed my wrists not a bad workout and everyone got a good laugh on my muscle up attempt as I got up but lost control and almost ripped my arm out of socket....freaking awesome!!!
  8. Naomi Reply
    Good job to the 5PM class. Nice to meet Tripp's lovely better half. The warmup was definitely harder than a lot of other people's workouts - but worthwhile. WOD - 13:44 with 65#/ abmat situps AND A BIG PROUD SHOUT OUT TO SARAH! WOO!
  9. Chad E Reply
    Sarah you totally rock and we're so proud of you! Good job 5pm crew. This monster was a swift kick in the nads. as rx'd (clean from ground and GHD) 18:59
  10. B. Kiddo Reply
    First off... Sarah you Rock! As for this WOD, 84 front squats is a lot. I only did 65lbs and it was very difficult. I am glad that the Endurance WOD was rowing because running would have been out of the question. I used the GHD for the sit-ups. Mitchell was kind enough to put a 45lb weight on the ground in front of it because I was about an inch too short to reach the ground. Going all the way back made me dizzy. Closing my eyes helped a little. Interestingly enough, later that night my legs decided that knees were unnecessary for walking. I was happy to see at the airport that some of my fellow Crossfitters also were walking like robots. This was a tough WOD and I am glad that tomorrow is a rest day.

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