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

New Beginnings

NEW BOOTCAMPS START TODAY!

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-2pm! 
Raffle tickets available now!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Classes!!

WOD for Monday 041210 – Click Here For Today’s Schedule 
Press
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM

–Rest–
18-15-12-9-6-3 Rep Rounds For Time:
Dumbbell Thrusters (35/22)
Pullups
Pushups
GHD Situps/Anchored Situps

Post Loads and Time 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, use appropriate scaling to ensure proper movement execution and to minimize rest periods.  This WOD should be completed in under 15 minutes to maximize power output and intensity. 

ENDURANCE WOD tonight at 6pm! 
Run
: 2 x 800m holding best possible pace. Not slowing more than 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more than 5 sec. 2 min recoveries

C2: 2 x 1k holding best possible pace. Not slowing more than 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more than 5 sec from best interval. 2 min recoveries

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser– Saturday, April 17th
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Bootcamps – Starting TODAY!
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)

10 Comments
  1. Phillip B Reply
    My cracked, chapped, ripped hand isn't looking forward to this mean looking WOD. I crafted one of those athletic tape gymnastic grips last night, but I just don't know. This baby smarts. In other news, as I rolled past the gym on my way to work this morning, the 6am class was running out of the gym and up the hill like it was on fire. Nice work guys, whatever you were doing. I hope our gym wasn't on fire.
  2. Allison B Reply
    Haha. Phil that was our new badass bootcampers! WELCOME guys! Great job to 6:15 this morning!!! I'll be in to try the WOD at 5 and then can't wait to see you guys tear it up at 6pm. Don't forget, raffle tickets for Ashley's fundraiser are on sale. Please get some and support Ashley's upcoming trip to kick ass and take names in FL at Regionals!!
  3. Charlie Reply
    That was a grueling mother effer. It looks bad to begin with and then you realize that's not the half of it. My abs were already hurting from, I guess Friday, so that part was extry fun. 18:38 RX
  4. Ashley D Reply
    awww, thanks allison! :)
  5. Phil B Reply
    Brutal WOD. Right leg locked up hard towards the end. That'll teach me not to hydrate. Finished after a long while, heavily scaled.
  6. Melinda Reply
    Thrusters blow.
  7. Allison B Reply
    Major ouch. I just learned my lesson about not eating right and not sleeping enough. 19:36 Rx... very close to both puking and passing out. I echo Phil's sentiments about hydrating.
  8. JP Reply
    I hate thrusters! I actually looked forward to the sit-ups. It was a little break before bustin' the thrusters again. 18:32 RX.
  9. Melinda Reply
    P.S. Phil and Erin are my new faves.
  10. Phillip B Reply
    For the record, Melinda is only saying that because we introduced her to her new favorite website: http://dudeswithbeardseatingcupcakes.tumblr.com/

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