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

Super Metabolic

LABOR DAY SCHEDULE — WODs at 11am & 12pm

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WOD for Monday 090907Today’s Schedule — Click Here
5 Rounds For Time:
15 Thrusters (95/65)
15 Sumo Deadlift High Pulls (95/65)

Post Time to Comments
This WOD should be finished RX’d in 15 minutes or less.  Loads should be scaled to allow you to finish within this timeframe and maximize power output. 

**ROWING SEMINAR**
We will be holding a FREE 1-hour Rowing Clinic on Saturday, September 19th from 12-1pm.  Resident rowing experts, Sara Couch and Becky Newell, will help refine your technique on the Concept 2 Rowers to improve your rowing efficiency and your overall WOD performance.  Space is filling fast!  Current members and bootcampers only.  Reserve your spot here 

TODAY’S “MAKE YOU THINK” ARTICLES
Whoops!
The Cost Of Counting Calories
Holy Sh*t Moments 

Sign Up Here For Foundations Class
Starting Tuesday, Sept. 15th – Tues, Thurs @7pm (meets 4 times)

Sign Up Here For Bootcamp – Next Session Begins Sept. 9th
CrossFit Bootcamp - Mon, Weds, Fri @6:15am
CrossFit Bootcamp - Mon, Weds, Fri @7:15am
Too Sexy Bootcamp - Mon, Weds, Fri @7:00pm

New member, Theodore, getting some thrusters!
 theodore-fran-thrusters

7 Comments
  1. Allison B Reply
    Thank you for sharing the Holy Sh*t article. It's rare that I read something, and think, " wow, it's like I wrote that." I, too, remember the last moment of my gymnastics career like it was yesterday. I landed my last vault at USA Gymnastics Collegiate Nationals, hosted by my college, in front of a home crowd. My friends were there, my family was there, a few of my professors were there, my coaches were there, and my teammates were there. I landed, saluted the judge, ran back to my teammates, and saw everyone smiling at me. I tried to smile back... I really did. But instead, I felt like a part of me had died- a huge part of me that I couldn't remember being without. I started gymnastics at age 3 and never looked back. Well, I graduated from college a month later , and started med school two months after that. I occasionally ventured to the gym to run or lift, but mostly, I justified my laziness by saying I was "letting my body heal." (which, in fairness, I definitely needed some of). Really, it was a lack of motivation and some very unnecessary self pity. That all changed the day I walked into CF Durham in March. From the time I did my first pullup in foundations (gaining the nickname pullup girl despite the fact that no one knew my real name), my passion and intensity were back. I felt more myself than I had in three years. I came that first night, and came back the second, and have rarely missed a day (other than the planned off days) since then. I can now squat and press almost as much as I could when I was a Division I gymnast, and I'm in the best cardiovascular shape of my life. I found a new team, a new family, and most importantly, I found myself again. For that, I can never thank you guys enough. Sorry for the long (and kinda sappy) post. It won't happen again. But, I'm sure some of you can relate, because I see the same fire in your eyes. So, like any good teammate, I'll tell you to get your ass back in the gym. See you tomorrow...
  2. mandy j. Reply
    greg-- youre doing this one again?! :)
  3. Basil Reply
    Mandy, I agree. I still haven't recovered from the last time we did this.
  4. Greg Reply
    After we did it last week I couldn't resist sharing it with the rest of our athletes....after all it was so much fun. Nevertheless, we won't be doing it for the team WOD...never, ever, ever, again. Allison - great post. It's confirmation that we're on the right track. Thanks
  5. Allison B Reply
    23:22 Rx. That includes the time I spent wanting to die...
  6. Dave P Reply
    17:33 using 65lbs. Yeah, this one was rough. I liked the medicine ball warmup in the back field as something different. In fact, I've been impressed with the variety of all the dynamic warmups lately.
  7. Mark Reply
    19:18 Rx. That was brutal and my quads are hurting today. I agree with Dave that the warm-up was fun and different.

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