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

Step On Up

CROSSFIT TOTAL
Saturday, April 3rd, 9am-Noon

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Sessions!

WOD for Sunday 031410 – Click Here For Today’s Schedule
Weighted Dips
5-5-5-5-5
–Rest–
AMRAP in 15 minutes:

20 KB Swings (52/35)
20 Box Step Ups (10/leg — hold KB in Goblet position)

Post Loads and Number of Rounds Completed to Comments
 
Use weight vests, weight belt, or a DB between the feet to add load for the dips.  If you cannot perform any ring dips use the least amount of assistance to complete sets of five.  All reps must be full ROM.

For the Metcon use a KB that allows for proper movement execution and minimizes rest periods.  This will maximize your power output and intensity.    

OPEN GYM today from 10-11am!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
CrossFit Total — Saturday, April 3rd
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)

Congratulations to Melinda!  She not only spent her Saturday doing headstands and handstands during Beast Skills, but she has now officially registered 100 POUNDS LOST!!!!  Need inspiration? Look no further!

6 Comments
  1. Greg Reply
    You rock Melinda!
  2. bea Reply
    I second that Melinda.
  3. Murphie Reply
    Melinda, you are AWESOME! Congratulations, girl!
  4. Allison B. Reply
    So AMAZINGLY impressed and proud Melinda. You inspire me every day!
  5. Dave Reply
    Having some website issues. Here are the WODs for Monday, March 14th! Strength: Front Squats 3-3-3-3-3 Metcon: 15 min AMRAP: 5 Front Squats (135/95) 7 KTE's 9 Box Jumps Endurance WOD (6pm): Run: 4 X Morris St hill sprints (approx. 400 M at 9% grade). Rest the time it takes to walk down the hill. Hope to have the website updated later today!
  6. Naomi Reply
    Melinda is a SUPERSTAR!

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