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

Shoot Out

Last chance holiday shopping in the CF Durham Store here!

There will be a 10am WOD on Christmas morning with Coach Paul!

WOD for Thursday 122211Click Here For Today’s Schedule
Overhead Squat
3-3-3-3-3
–Rest–
AMRAP in 10 minutes:
5 Pullups
10 Pistols (5 each leg)
15 Ball Slams

Post Overhead Squat Loads and Workout Rounds to Comments
For the strength segment, perform 5 sets of 3 rep Overhead Squats as heavy as possible. Take the bar from the rack and take care lowering the bar back to your shoulders at the end of your set.

For the conditioning workout, scale Pistols by using a band, holding onto the pullup rig, or squatting to a box (or all three).  Use the heaviest ball you can handle.  Remember, Ball Slam reps only count if you catch the ball at the bottom rebound off the floor. 

ENDURANCE WORKOUT tonight with Coach Allison!

Toys and Treats for Tails

Toy & food drive benefiting the animals at the Durham County Animal Shelter

You can drop your donations in the bin at the gym

FOR THE DOGS:
• Small bite dry food  (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys

FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys

One Comment
  1. Troie Reply
    did back squats cuz i did OH squats earlier this week for sets of 3...worked BS up to a heavy set of 5 with 225#. wod was great, pistols are always a challenge...completed 5 rounds and up to 8 ball slams Rx. gonna go one more time tomorrow 615 and then call it until Monday the way it's looking.

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