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Barn Burner

16
Feb

Barn Burner

Official Nutrition Guide Rollout This Saturday 12-1:30!

Durham Indoor Rowing Trials – February 27th!

WOD for Thursday 021711  – Click Here For Today’s Schedule 
Deadlift
5 reps @55% 1RM
5 reps @65%
5 reps @70% 
5 reps @80%
5 reps @85%
Rippetoe on Bench Press Foot Setup – here
–Rest–
21-15-9 For Time:
DB Thrusters (35/25)
KB Swings (52/35) 

Post Deadlift Loads and Metcon 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.  All reps should be lowered to the floor. 

This Metcon is designed to be hard and fast.  Scale the loads as necessary to do every round unbroken. 

ENDURANCE WOD tonight at 6pm!
Run

3 x 800m
Rest 2 minutes between
Row
3 x 1000m
Rest 2 minutes between

Upcoming BootcampsStarting March 7th – SAVE 10% by 2/25 
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)

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout Session – Saturday, February 19
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar– Saturday, March 19
Durham Indoor Rowing Trials — Sun, February 27th

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