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Rocket Fuel

24
Apr

Rocket Fuel

New Bootcamps Start Next Monday!

WOD for Monday 042511Click Here For Today’s Schedule
Back Squat
5-5-3-3-3
–Rest–
5 Rounds For Time:

Run 200m
10 Pullups
Run 200m
5 Power Snatch (135/95)

Post Back Squat Loads and Metcon Time to  Comments
For the strength segment, perform Back Squats increasing weight each set up to the heaviest set of three you can do.

The Metcon comes to us from CrossFit New England.  Scale Power Snatch load as necessary.  Scale up to chest to bar pullups if you’d like.

ENDURANCE WOD tonight at 6pm!  Bring a stopwatch or interval timer!

*PROGRAMMING ANNOUNCEMENT*
We are changing up our strength programming over the next couple of weeks.  Less frequent use of math (for you, Kristen Shirey) and %’s, but lots of emphasis on max efforts, and keeping everybody interested.  We will continue to hit all the major lifts, but will attack them a different way each time they come up.

On a related note, recently many athletes have been taking it upon themselves to do their own WODs during regular classes, etc.  We have been lax in allowing this to happen, but going forward we ask that if you’d like to make up a WOD or do a WOD of your own that you do it during the Open Gym times on Friday night and Saturday morning.  There is usually someone in the gym, as well, weekday mornings from 9:30-11:30.  Contact Dave or Ashley if you ever want to come in during that time.  If you need to make adjustments to the day’s WOD speak to the Coach leading class and they’ll help you make appropriate substitutions.

Upcoming Foundations Courses
Starting April 26th – (Tues/Thurs @7pm)Onl y 2 spots left!
Starting May 31st – (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning May 2nd!
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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