Call Us: (919) 907-1233

New Beginnings

11
Apr

New Beginnings

NEW BOOTCAMPS START TODAY!

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-2pm! 
Raffle tickets available now!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Classes!!

WOD for Monday 041210 — Click Here For Today’s Schedule 
Press
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM

–Rest–
18-15-12-9-6-3 Rep Rounds For Time:
Dumbbell Thrusters (35/22)
Pullups
Pushups
GHD Situps/Anchored Situps

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.

For the Metcon, use appropriate scaling to ensure proper movement execution and to minimize rest periods.  This WOD should be completed in under 15 minutes to maximize power output and intensity. 

ENDURANCE WOD tonight at 6pm! 
Run
: 2 x 800m holding best possible pace. Not slowing more than 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more than 5 sec. 2 min recoveries

C2: 2 x 1k holding best possible pace. Not slowing more than 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more than 5 sec from best interval. 2 min recoveries

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser— Saturday, April 17th
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Bootcamps – Starting TODAY!
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)

Leave a Reply