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

Speedy Gonzalez

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon! 

FREE for all regular athletes and Bootcampers!  Register here.

WOD for Saturday 070712Click Here For Today’s Schedule
Back Squat (65% 1RM)
12 sets of 2 reps w/60 seconds rest between
–Rest–
As many rounds as possible in 10 minutes:
7 DB Bent Over Rows
7 DB Cleans
7 DB Push Press

Finisher:
GHD Back Extensions
3 sets of 12-15 reps

Post Back Squat Load and WorkoutTime to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not. 

For the conditioning workout, use the same set of Dumbbells for all three movements.  Scale accordingly.  Do not be sloppy with your posture on the rows and don’t curl your reps on the Cleans.  Note the last movement is push press, not push jerk.

For the finisher, adding a weight plate across your chest  as possible, perform 3 sets of 12-15 Back Extensions on the GHD.  

COMMUNITY WORKOUT today at 11am!  Bring your friends!

OPEN GYM today from 11-1:30!  (11am-noon in the green room.  12-1:30 in the main room).

Shane Sweatt of Westside Discusses Dynamic Squats

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar TOMORROW!

Don’t miss out!  Click here for more info

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