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Max It Out

10
Feb

Max It Out

  COUPLES THROWDOWN TOMORROW – 9am-Noon!

Durham Indoor Rowing Trials – February 27th!

WOD for Friday 021111  – Click Here For Today’s Schedule 
Bench Press
5 reps @55% 1RM
5 reps @65%
5 reps @70% 
5 reps @80%
5 reps @85%
Rippetoe on Bench Press Foot Setup – here
–Rest–
Establish your Max Height Box Jump
Then, 

AMRAP Double Unders in 2 minutes

Post Bench Press Loads, Max Box Height and Double Unders 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.              

For the Metcon, take 20 minutes and establish a max height box jump.  Start flat footed or take a step into it.  Just note the method you use.  Then do as many double unders as possible in 2 minutes.         

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts. 

Upcoming Bootcamps — Starting 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 February 15th – (Tues/Thurs @7pm) – Only 4 spots left!
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Couples Throwdown– Saturday, February 12
Nutrition Guide Rollout Session – Saturday, February 19
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

Big Box Jumps!
[youtube]http://www.youtube.com/watch?v=-GZv0wWnYb0[/youtube]

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