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

New Month, New PRs

Bootcamps begin again on Monday, June 7th!
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WOD for Tuesday 060110 – Click Here For Today’s Schedule 
Back Squat
Determine 1 Rep Max

Warmup:  Perform 5 reps @ 40%, 50%, and 60% 1RM
Work Sets:  Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
–Rest–
AMRAP in 10 minutes:
5 KB Snatch – Right  (52/35)
5 KB Snatch – Left (52/35)
10 Ring Pushups

Post Back Squat Loads and Number of Rounds to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Back Squat.  Use common sense, good judgement, and SPOTTERS for all max attempts!  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie you must squat below parallel and stand with the knees and hips in full extension. 

For the metcon, substitute parallette pushups for the ring pushups.  Pushups must be down through full ROM, chest lowered below the hands at the bottom and elbows fully extended at the top. 

*SURVEY QUESTION OF THE DAY*
Would you be interested in participating in some informal boxing sessions on a Saturday afternoon post-WODs?  Please post answer to comments

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm) — SOLD OUT!
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
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)

Squat Day at Westside!

14 Comments
  1. Tripp Reply
    Boxing?! Hell yeah I'm in!!
  2. Phil B Reply
    Also interested, but I don't know anything about putting up my dukes.
  3. Dave Reply
    Phil et al, the boxing sessions would be informal, designed to get folks who are interested the chance to learn some things. Organized by our very own Lori, who promises to not actually inflict any damage on anyone, except probably for me....and Patrick, but that's a given.
  4. Phillip B Reply
    Basically, all I care about is if I get to practice my "I coulda had class, I coulda been a contendah" impression.
  5. Renee Reply
    I would definitely be interested in boxing by Lori sessions :) Good work 6:15 class!
  6. bea Reply
    I have no desire to fight Lori.
  7. Basil Reply
    I'm down for some informal boxing... and informal ju jitsu and systema.
  8. Tripp Reply
    Agreed! Informal ju jitsu and systema would compliment informal boxing nicely.
  9. david Reply
    I would be interested in informal boxing class. I would also be interested in an informal Brazilian Jiu Jitsu/Judo class. put down some mats and let's roll!
  10. basil Reply
    this sounds like a good class for once a week...
  11. Bill o Reply
    Boxing would be good as well as ju jitsu ...
  12. cke Reply
    Fun stuff Lori! Look forward to dusting/febreze-ing off the ole gloves and joining you all. Courtney
  13. Phil B Reply
    I'm pretty much an expert at karate if you want to utilize my nun-chuck skills /napoleon dynamite voice
  14. Patrick Reply
    If you guys are interested in Systema...we should start a group immediately! I would die to get back into it...I have already been given permission by the founder to start a sanctioned group...Tripp? Basil? Anyone else?

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