Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email [email protected] or call (571) 224-3706 to schedule your workouts.
WOD for Monday 040411 – Click Here For Today’s Schedule
Bench Press (Week 1 of new cycle)
Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets: Perform 5 reps @65%, 75%, max reps @85%
5 Rounds For Time:
15 Push Press (95/65)
15 L Pullups
(sub strict KTE’s if you can’t do L Pullups)
Post Bench Press Loads and Metcon Time to Comments
For the strength segment, we are starting a new 4 week cycle of the Wendler 5-3-1 Program (more details here). “Working 1RM” is defined as 90% of your current 1RM. If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift. Note: 1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”. You should not be going to absolute failure on this last set.
For the Metcon, use strict (no kipping) KTE if you cannot hold a good “L” during your pullups.
ENDURANCE WOD tonight at 6pm! Come see what Coach Erin has in store. Bring a stopwatch or interval timer.
Upcoming Bootcamps — Beginning May 2nd! SAVE 10% before 4/15!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp– (M/W/F @6:00pm)
Weight Loss Bootcamp– (M/W/F @7:00pm)
FREE Bailing Class — Sat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st