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Doug’s Birthday!

20
Feb

Doug’s Birthday!

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th!

Durham Indoor Rowing Trials – SUNDAY!

WOD for Monday 022111  – Click Here For Today’s Schedule 
Overhead Squat
Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM
Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM
–Rest–

“Doug” 
9-15-21 For Time:
Ring Dips
Pullups
Power Clean (135/95)

Post Overhead Squat Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Overhead Squat. Use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM. Be sure you are comfortable bailing before going for your max effort.    

This Metcon is Coach Doug’s Birthday WOD!  Scale movements as necessary to maximize intensity. 

ENDURANCE WOD tonight at 6pm! 
Row or Run
10 Rounds
30 seconds Max Effort
60 seconds Rest

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
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

Happy Birthday, Doug! (yes, that’s him)
doug-running-1500_0

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