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Down Under

7
Jun

Down Under

It’s “Bring a Friend to Bootcamp Week“!  Got a friend who’s interested in your training?

Bring them to Bootcamp this week!

WOD for Wednesday 060811Click Here For Today’s Schedule
Clean
Perform 1 Full Clean every 30 seconds for 10 minutes
–Rest–
3 Rounds For Time:
21 Power Cleans (135/95)
Run 800m

Post Clean Loads and Metcon Time to  Comments
The focus for the strength segment is on performing good, solid, full ROM Cleans.  Use a load that challenges your ability but allows you to hit just about all of the reps.  Bar should be received in a full front squat or received at the shoulders and squatted below parallel.

For the Metcon, use a Power Clean load that allows you to do several PC’s at a time.

ENDURANCE WORKOUT this morning at 6:15am with Coach Paul!
Warmup
Drills (bring your jump rope!)
Rest
100m x 8; 20 sec recovery between reps
200m x 4; 40 sec recovery between reps
400m x 2; 1 min recovery between reps
Rest 3 to 5 minutes
800m time trial @ 90-95% effort
Cool down

Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning June 27th!  SAVE 10% before June 17th!
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 Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th
Shoulder Health and Rehab Seminar — Sat, June 18th

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

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