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

Toe The Bar

Fight Gone Bad 6 is coming TOMORROW!  We still need your help!  Sign up here

(You must be registered and raise some funds to workout on Saturday – As of now we will run 2 heats in the 9am and 2 heats in the 10am class times.)

WOD for Friday 091611Click Here For Today’s Schedule
Muscle Ups
3 reps on the minute for 10 minutes
–Rest–
21-15-9 For Time:
Toes To Bar
KB Snatch – each arm (52/35)

Post Muscle Up Reps Completed and Metcon Time To Comments
For the strength segment, perform 3 Muscle Ups on the minute for 10 minutes.  OR scale accordingly…2 on the minute, 1 on the minute, or 3 strict Ring Dips or 3 strict Pullups on the minute.  

For the conditioning workout, check out the video below to protect your forearms from bruising.  Note that each round is 21, 15, 9 reps per arm.  Scale T2B to knees to elbows, knees to chest, or lying toes to bar. 

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts!

Bruised wrists and forearms from the KB Snatch?  Watch this to see how you can prevent that

We will participating in Fight Gone Bad 6 on Saturday to benefit the Special Operations Warrior Foundation.  The gym will be closed that day except to those who have signed up to particpate!  Join our team here

3 Comments
  1. Dave Reply
    We're just over $5,000 raised for Fight Gone Bad 6. There is still time to register to participate and raise some funds! https://fgb6.rapidgiving.com/tms/jointeam.aspx?tk=16MAGMB
  2. Cliffnov Reply
    I cleaned 200 lbs! The bad news is, I hit myself in the throat with the bar. The good news is, it was 200 lbs!!! Ashley got video: http://www.youtube.com/watch?v=QOE-7DvMf8k
    • Dave Reply
      Nice work, Cliff. You made it look relatively effortless. I know that it was not :)

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