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Please remember that all 4 classes are by appointment only!
Email email@example.com or call (571) 224-3706 to schedule your workouts.
WOD for Thursday 040711 – Click Here For Today’s Schedule
Press (Week 2)
Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets: Perform 3 reps @70%, 80%, max reps @90%
5 Rounds For Time:
10 GHD Situps
Post 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, scale Pullups up to Chest to Bar. Sub 20 Abmat Situps for the GHD. Scale Pushups up to Hand Release.
ENDURANCE WOD tonight at 6pm! Bring a stopwatch or interval timer.
Upcoming Bootcamps — Beginning May 2nd! SAVE 10% before 4/22!
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