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Feb

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DURHAM INDOOR ROWING TRIALS
Saturday, March 20th — Register here!

*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
Foundations Class or February Bootcamps
will receive ONE MONTH FREE!

Help us spread the word about CrossFit Durham!

WOD for Tuesday 020910 — Click Here For Today’s Schedule
Deadlifts
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 95% 1RM
–Rest–
“Christine”

3 Rounds For Time:
Row 500m
12 Deadlifts (bodyweight)
21 Box Jumps

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.

The metcon is a CrossFit Benchmark WOD designed to be completed in 10-12 minutes.  The Deadlift load is already scaled based on bodyweight, but use your best judgement to ensure proper movement execution and safety.  You should be able to complete the Deadlifts without stopping.  Make sure to put your RX’d efforts on the “Benchmark Board”!      

*SURVEY QUESTION OF THE DAY*
When is the last time you did a “traditional” workout since starting CrossFit?  Post answer to comments

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)

Deadlifting “Old School”.  Go Murph!
murphie-deadlift.jpg

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