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

Stop The Press!

HALLOWEEN PARTY SATURDAY NIGHT!  RSVP here

WOD for Thursday 102711Click Here For Today’s Schedule
Press
5-5-5-5-5
–Rest–
For Time:
30 Back Squats (225/185)
Row 1000m

Post Press Loads and Workout Time to Comments
For the strength segment, perform 5 sets of 5 rep Overhead Presses.

For the conditioning workout, scale Back Squat load to 65% 1RM to maximize power output and intensity. 

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!

*EXPANSION UPDATE*
Painting is nearly complete!  The new pullup rig is on the way and we’ll start moving the platforms to the new space over the next couple of days.  Demo on the wall up by the garage door should take place soon too.  Thanks for your patience as we get everything done over the next couple of weeks!

200lb Dumbbell Overhead!

6 Comments
  1. Ashley Denton Reply
    Rowed a 1k - was supposed to do a 2k, but didn't happen Cleans complexes from 1st position and 2nd position Back squats Did yesterday's WOD 10 OHS (95#) 50 DUs 3:57 We did this back on 7/20th and my time then was 4:22. It was a nice surprise when I looked it up b/c I actually thought I was slower today. Did AMRAP EMOTM for 10 min of dead hand pullups with red band. Toatl 32. I don't like you dead hangs.
  2. Paul Po Reply
    Endurance Athletes: The end of Daylight Saving Time is fast approaching, and the sun has often already begun to set before the end of the 6pm endurance WOD. I will changing the one evening WOD I train from a focus on running to a focus on rowing. Dave and I would like to determine your response to the following: 1. Would you attend a rowing endurance WOD? 2. Would you attend a WOD held Monday @ 5pm instead of 6pm? The Saturday endurance WOD will still focus on running.
  3. Nick F Reply
    I would attend a rowing endurance WOD. Unfortunately, 5 pm classes are too early for me to be able to attend during the work week.
  4. Ashley Denton Reply
    If anyone is interested in trail running check out the link I put on both the CFD Facebook page and my Facebook page. Plan is to meet this Sunday at 2:30 and the grab Chipotle after we're done.
  5. Paul K Reply
    Worked up to 125 lbs for the press today. That was very cool. My goal for the day was simply to get "passed 100lbs." Did the backsquats for the METCON at 125 lbs as well. Completed it in 6:32. @Paul Po -- I know you've said that in the past attendance didn't justify continuing a 6:15am Endurance WOD. But I wanted to go on record saying, if one were available even once a week, I'd alter my morning schedule to attend regardless of whether it focused on running or rowing.
  6. Kris Reply
    seconds to Paul K on the morning endurance wod during the week. I'd wake up for that one!

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

11,048 Spam Comments Blocked so far by Spam Free Wordpress

captcha *