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

Max Rep Countdown

We need your help for  Fight Gone Bad IV
We have 21 people registered and $1300 raised so far!
Please register for our Team and help us meet our goal of $10,000

Sign Up Here For Bootcamp – Next Session Begins Sept. 9th
CrossFit Bootcamp - Mon, Weds, Fri @6:15am
CrossFit Bootcamp - Mon, Weds, Fri @7:15am
Too Sexy Bootcamp - Mon, Weds, Fri @7:00pm

Sign Up Here For Foundations Class
Starting Tuesday, Sept. 1st – Tues, Thurs @7pm (meets 4 times)
Starting Tuesday, Sept. 15th – Tues, Thurs @7pm (meets 4 times)

WOD for Friday 090828Today’s Schedule — Click Here
Press
3-3-3
–Rest–
For Max Reps:
1 minute each, then 45 second each, then 30 seconds each, then 15 seconds each of:
KB Swings (52/35)
Weighted Step Ups*
Pullups
DB Hang Squat Clean (35/22)

This WOD will take exactly 10 minutes to complete.  Keep a running total of all reps completed.
*Select a box to step on that is just above the height of your knee.  Step your full foot on the box and drive up with the top leg — do not push off with the leg on the floor.  Fully extend your knee and hip without resting the trailing leg on the box at the top and lower yourself back down.  Alternate legs as you choose. 

TODAY’S “FOOD FOR THOUGHT” ARTICLES
Sweet Dreams
Oral Contraceptives Impair Muscle Gains In Women
Pausing For Effect

**Survey Question Of The Day**
Besides this one, what fitness-related blogs or websites do you visit on a regular basis?  Post answer to comments.

What intensity looks likebecky-pullups

2 Comments
  1. Shane F Reply
    I'm back in the saddle today after 2.5 weeks of pain & taking it easy. Big thanks to Stew Peters for fixing my injured back! Ran 5K Pre-WOD. 3x 175# Press. WOD 123 reps. This WOD was a killer on grip. (24" Box was tough) I also regularly check out the CF Journal site.
  2. EricaSC Reply
    For anyone who is paleo, going paleo or doing a paleo challenge, I just created a paleo cookbook to raise funds for FGB4. There are more than 60 recipes, 100 pages, full color and big photos as well as an online database for the nutritional content of each recipe. Check out my site for a sample recipe and advanced ordering! http://sites.google.com/site/paleopantry/

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

12,973 Spam Comments Blocked so far by Spam Free Wordpress

captcha *