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

Stabilizer Bar

Registration for the 2013 CrossFit Open begins on Wednesday!

All CFD athletes who register and complete all 5 Open Workouts will receive a $20 credit on their April membership!

What does this mean?  You have NO excuse not to participate!  It won’t cost you a dime!

WOD for Monday 012813Click Here For Today’s Schedule
Ring Stablity Drills
–Rest–
3 Rounds For Time:
4 Power Snatches (135/95)
12 Pistols (6/side)
20 Toes to Bar

Post Workout Time to Comments
For today’s skill segment, your Coach will guide you through a series of Ring Stability drills.  You will practice a variety of holds on the rings in different positions.  The emphasis today is on proper positioning and developing body control and midline stability.  

For the conditioning workout, the Power Snatch should be moderately heavy…there are only 12 total reps.  Consider scaling up a little if 135/95 is light for you.  Use assistance as needed for your Pistols keeping in mind that no matter how much or how little assistance you use that your knee and foot maintain good positioning. See video below for three great Pistol progressions.

ENDURANCE WORKOUT tonight at 6pm!

Pistol Progressions

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th! 

Space is limited!  More info here

One Comment
  1. Paul K Reply
    Whew! Ring Stability is hard work, but a whole lot of fun! METCON Power Snatches at 115# Pistols to a 17" box TTB 1 round, 2 rounds KTE 11:11 to finish

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