Call Us: (919) 907-1233

.45 Caliber

12
Feb

.45 Caliber

WE ARE OPEN TODAY!

Need a last minute Valentine’s Day gift?  How bout this little guy?

Our next Foundations Class starts on Tuesday!
Refer a friend to this class and we’ll give you ONE MONTH FREE!

WOD for Saturday 021310 — Click Here For Today’s Schedule
Snatch
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 95% 1RM
–Rest–
5 Rounds For Time of:

3 Pistols (each leg)
6 Burpees
9 Pullups

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  If you do not know your Snatch 1RM or the movement is new to you, focus on getting 15-20 good, solid reps regardless of loads.   

For the Metcon, scale movements as necessary to ensure proper movement execution and to minimize any rest during each round.        

OPEN GYM today from 11-12pm!  PR’s, Benchmarks, and Goats!   

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — FILLING FAST!
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Feb. 22nd
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

Fun With Pistols!
[youtube]http://www.youtube.com/watch?v=TWvIu7s-vIM[/youtube]

Leave a Reply