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

Lucky 7's

Fight Gone Bad 5 — September 25th! 
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here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

WOD for Thursday 090910 – – Click Here For Today’s Schedule 
Front Squats
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @85% 1RM
–Rest–
AMRAP in 12 minutes:
7 KB Swings (52/35)
7 DB Cleans (40/25)
7 Knees To Elbows

Post Front Squat Loads and Metcon Rounds to Comments
For the strength segment, you will do four warmup sets for the Front Squat followed by 3 work sets at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  

For the Metcon, the dumbbell cleans are FULL squat.  Scale up KTE’s to Toes To Bar.          

ENDURANCE WOD tonight at 6pm!
5 Rounds
Run 800m
90 seconds rest

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) – Only 5 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE! — 8 spots left!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Need a reason to participate in or donate to Fight Gone Bad 5?  Here’s a few…. 

4 Comments
  1. will h Reply
    6 rounds w a 55lb kb & 40lb db, couldn't Rx the knees to elbows though :-/ maybe next time. Other than that,gbreat work 6:15 class
  2. Matt H Reply
    245# x 3 on sets 1 and 2 for front squats. 255# x 2 on set 3 75# KB swings/40# DB Squat Cleans/Toes to Bar 6 1/2 rounds liking the new 40# db's
  3. Paul Reply
    The AMRAP killed my forearms! 6 2/3 rounds RXed.
  4. jonathan d Reply
    apparently this is turning into a rest week for me.

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