Good luck to Coaches Ashley, Allison, and Mitchell
this weekend at the CrossFit Games NC/SC Sectionals!

Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Saturday 030610 – Click Here For Today’s Schedule
Snatch
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep. 
–Rest–
For Max Reps:
4 Minutes Row for calories
3 Minutes Hang Snatches (75/45)
2 Minutes Wall Ball (20/12)
1 minute Handstand Pushups

Post Loads and Number of Reps to Comments
Todays strength segment is designed to allow you to perform 20 properly executed Snatches.  All reps should be full cleans, starting from the floor and received in a full overhead squat.  You should generally not be failing on any set.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.      

OPEN GYM today from 11-12pm!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Lightning Fast!!

Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Friday 030510 – Click Here For Today’s Schedule
Push Press/Push Jerk
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
5 Rounds For Time:
12 Box Jumps (30″/24″)
100m Farmer’s Walk

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 the heaviest kettlebells possible for the Farmer’s Walk that will allow you to complete each 100m round without stopping.    

*SURVEY QUESTION OF THE DAY*
If the CrossFit Games Sectionals were available to watch online this weekend, would you watch the events?  Post answer to comments.

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Serious Ups!

Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Thursday 030410 – Click Here For Today’s Schedule
50-40-30-20-10 Rep Rounds For Time:   
Kettlebell Swings (52/35)
Anchored Situps

Post Time to Comments
Kettlebell Swings for the WOD are American Swings.  Use a load that you can safely manage through the full ROM.  Situps can be done on an Abmat with feet anchored under dumbbells.  If you choose to do GHD situps, make sure you give full consideration to the overall volume, 150 reps.  These are potent!  

*SURVEY QUESTION OF THE DAY*
If the CrossFit Games Sectionals were available to watch online this weekend, would you watch the events?  Post answer to comments.

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

The Godfather of Kettlebells!

Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Wednesday 030310 – Click Here For Today’s Schedule
Clean
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep. 
–Rest–
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullups
Rest 1 minute
Tabata Pushups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Loads and Tabata Score to Comments
Todays strength segment is designed to allow you to perform 20 properly executed Cleans.  All reps should be full cleans, starting from the floor and received in a full front squat.  You should generally not be failing on any set.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.      

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.  

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Bottom To Bottom Tabata Squats!

Check out some of our athletes in action on our YouTube channel!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Tuesday 030210 – Click Here For Today’s Schedule
Deadlifts
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
12 Dumbbell Hang Power Snatch (each arm)
9 Dips 
6 Burpees 

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, scale the dips and the load for the power snatches as necessary to ensure proper movement execution and to maximize power output and intensity.   

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Dumbbell Power Snatch How-To