1001401_529808650417794_1842762341_nWOD for Tuesday, August 13

WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camps at 6 & 7 am
Foundations, Part 3 from 7:30 to 9 pm

Announcements

  • Coach Paul will be the Head Judge at the upcoming Throwdown in the Triangle September 7 & 8. CFS will have a modified schedule, details TBA.
  • Coach Paul will be holding a 3-hour Running Clinic on Saturday, September 21 from 1 to 4 pm. The fee is $40 for members and $45 for guests. Contact Coach Paul to register. 
  • CrossFit Durham is hosting the 3rd Annual Xander Tribute on Sunday, September 29. Coach Paul will be leading all of the sessions. CFS will be closed that day, and all members are invited to attend fundraiser for the Animal Protection Society of Durham. 

Many of you achieved new bench press PRs. Congratulations! Don’t forget to post on whiteboard. Today begins our first week of push-jerk Wendler.

Strength
Push-jerk
5 reps @ 75% of 1RM
5 reps @ 80%
5 reps @ 85%

Conditioning
AFAP
— 15 Thrusters (95/63)
— 25 Toes to Bar
— 50 Box Jumps (24/20)
— 25 Toes to Bar
— 15 Thrusters 

Time cap 20 minutes

Scale as necessary, including weight and/or number of reps. Do, however, let the coach know if you’ve opted to scale.