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Long Haul

12
Apr

Long Haul

We’re going to see the Durham Bulls on Saturday, May 7th!
Reserve your tickets by TOMORROW here!

WOD for Wednesday 041311Click Here For Today’s Schedule
Muscle Ups
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 3 reps @70%, 80%, max reps @90%

–Rest–
For Time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post Metcon Time to Comments
For the skill segment, take 20 minutes to work on your Muscle Ups, a featured movement in this week’s CF Open WOD #4.

Upcoming Foundations Courses
Starting April 26th – (Tues/Thurs @7pm)
Starting May 31st – (Tues/Thurs @7pm)

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)

Upcoming Events
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

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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