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

Roller Coaster

Sign up now for the Carolina Fitness Challenge taking place 
at CrossFit Durham on Saturday, December 12th! 
Open to ALL Fitness Levels!

Registration deadline: Nov. 30th

Who will be crowned the “Fittest In Carolina“?

WOD for Thursday 1001509Today’s Schedule — Click Here
For Time:
10-9-8-7-6-5-4-3-2-1   Sumo Deadlift High Pull (95/65)
1-2-3-4-5-6-7-8-9-10   Pushups

10-9-8-7-6-5-4-3-2-1   Clean (95/65)
1-2-3-4-5-6-7-8-9-10   Pushups

Perform 10 SDHP, then 1 Pushup, 9 SDHP, 2 pushups, etc.  Then complete the same complex for Cleans and Pushups with no rest in between.

Post Time To Comments 
This WOD should be completed RX’d in 20-22 minutes.  Loads should be scaled to allow you to finish within this timeframe and maximize power output and intensity.   

There is an Endurance WOD tonight at 6pm!

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*SURVEY QUESTION OF THE DAY*
How often do you foam roll before or after a WOD?  Why or why not?
Post answer to comments.

dave-velez-foam-roller.jpg

5 Comments
  1. Lori F Reply
    Yet another tough WOD today with a super coach [Sarah D!]. did it RX in 14:33. I foam roll for 2 reasons: (1) to alleviate muscle pain in thighs, and stretch out my shoulders, and (2) because Stewart tells me to and i always do what Stewart says.
    • Dave Reply
      Gang we're looking to do a little housekeeping (ie, rearranging) at the gym this weekend. the plan is to move the platforms away from the front windows. If anyone would be available and willing to help at 12pm Saturday, please let me know. We'll need 4-5 guys to move a platform. thanks!
      • Dave Reply
        oh, and we will provide beer for anyone that helps :D
  2. Sarah D Reply
    Do I have to be a guy to help? ;)
    • Dave Reply
      absolutely not, Sarah....I meant guys in the CrossFit sense of the word :) and I forgot to mention that there will be 20 or so black mats to move too, so even if someone thinks they can't help with the platforms you can still lend a hand

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