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

Up And Down Couplet

WHOLE 9 NUTRITION SEMINAR!
Thursday, May 6th!  Only a few spots left!

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

WOD for Friday 043010 – Click Here For Today’s Schedule 
Overhead Squat
5-5-5
–Rest–
For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (95/65)
1-2-3-4-5-6-7-8-9-10
Burpees

Post Load and Time to Comments
For today’s strength you likely don’t have a 1RM.  Hence, no %’s.  Work up to a max effort set of 5 reps on the last set.  For safety, use a spotter on ALL sets.  You should generally not be failing on any set except maybe the last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at a particular load, then use common sense and good judgement.  When in doubt, live to lift again another day.      

For the metcon, consider using an Overhead Squat load of 45% 1RM to ensure proper movement execution and to maximize power output and intensity. 

*SURVEY QUESTION OF THE DAY*
We are looking at scheduling some events for the next few months.  What seminars would you be interested in attending?  Post answer to comments

EVENTS @ CROSSFIT DURHAM
Whole9 Nutrition Workshop — Thursday, May 6th — 2 spots left!

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

Come support the Central Park School For Children and Old North Durham Park (right behind the gym) this Saturday afternoon!

Happy 6th Birthday to Sam!

2 Comments
  1. Naomi Reply
    Happy Birthday, Sam! :D
  2. Shane F Reply
    Nice pic. Happy B-Day to Sam!!! Miss u guys!

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