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Tax Man Cometh

17
Apr

Tax Man Cometh

New Bootcamps Start May 2nd!
SAVE 10% before this Friday!

WOD for Monday 041811Click Here For Today’s Schedule
Bench Press (Week 3)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95%

–Rest–
AMRAP in 12 minutes:
5 Deadlifts (1.5x bodyweight)
10 Toes To Bar

Post Bench Press Loads and Metcon Rounds to Comments
For the strength segment,  we are starting a new 4 week cycle of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift.  Note:  1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”.  You should not be going to absolute failure on this last set.

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

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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