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Off The Ground And Heavy

16
May

Off The Ground And Heavy

Bootcamps beginning again on Monday, June 7th!
Register by May 23rd and SAVE 10%!

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

WOD for Monday 051710 – Click Here For Today’s Schedule 
Deadlift
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
3 Rounds For Time:
Run 400m

30 GHD Situps
20 Box Jumps
10 KB Swings (52/35)

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, sub Abmat Situps as necessary if the GHD’s are unavailable.       

ENDURANCE WOD tonight at 6pm!
Run or Row
20 Rounds
10 seconds on, 5 seconds off 

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
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)

Can you find the CrossFit Durham T-shirt and name the Coach wearing it?

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