COUPLES THROWDOWN TOMORROW – 9am-Noon!
Durham Indoor Rowing Trials – February 27th!
WOD for Friday 021111 – Click Here For Today’s Schedule
5 reps @55% 1RM
5 reps @65%
5 reps @70%
5 reps @80%
5 reps @85%
Rippetoe on Bench Press Foot Setup - here
Establish your Max Height Box Jump
AMRAP Double Unders in 2 minutes
Post Bench Press Loads, Max Box Height and Double Unders 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, take 20 minutes and establish a max height box jump. Start flat footed or take a step into it. Just note the method you use. Then do as many double unders as possible in 2 minutes.
OPEN GYM tonight from 7-8pm! Make up a missed WOD or work on your lifts.
Upcoming Bootcamps — Starting March 7th – SAVE 10% by 2/25
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)
Couples Throwdown- Saturday, February 12
Nutrition Guide Rollout Session - Saturday, February 19
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar- Saturday, March 19
Durham Indoor Rowing Trials – Sun, February 27th
Big Box Jumps!