Thursday 8.21.14

Some of you may have experienced some glitches yesterday afternoon with viewing your upcoming schedule or billing issues in your FD accounts, this was due to some system updates and we have been notified that all has been resolved!  As we still merge into the new system please don’t hesitate to email us if you have any issues or questions!
 
Strength
15 minutes to find 1 RM Push Press
 
Conditioning
4 Rounds for time:
500m Row
20 Push-ups
 
VOD
O my people, trust in Him at all times. Pour out your heart to Him, for God is our refuge. Psalm 62:8

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Wednesday 8.20.14

1:  There are still several of you who have not updated your payment info on your FD accounts.  Make sure you do so, so your membership plan doesn’t prevent you from signing up for classes after your month is up!

 

2:  There is one ticket available for the Durham Bulls game we are going to this Saturday.  If you are interested please email.  It’s $10.  Those members who are going, we have the tickets and will plan on meeting at the box prior to carpool and travel to the game.  If you are not able to do so and would like your ticket ahead of time please let Laura know and we’ll get it to you so you can meet everyone at the ballpark!

3:  Those members who have kids in CrossFit Kids, I have added them to your accounts so you can now manage their sign-ins.  You will no longer need to sign yourself in you can sign each individual child into CFK classes.

Partner WOD

20 min AMRAP:

20 Ball Slams 30#/20#

30 Wall Ball Shots 20#/14#

50m Partner Carry

VOD
Those who listen to instruction will prosper; those who trust the Lord will be joyful. Proverbs 16:20

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Tuesday 8.19.14

Strength

15 minutes to find a 1RM Overhead Squat

Conditioning

30-20-10

Power snatch, 65-70%

Burpee box jumps, 24″/20″

Toes to bar

VOD

But I trust in your unfailing love. I will rejoice because you have rescued me.  Psalm 13:5

OHS grandma

Monday 8.18.14

Don’t forget we’ve switched over to Front Desk! Use it to sign up for classes.

Strength
15 mins to find your 1RM Shoulder Press

Conditioning
For time:
1200m Run
80 Push Press 75#/45#
40 Burpee Pull-ups
*17 min cap

Core
3×10 Strict Toes to Bar

VOD
Come to me, all who labor and are heavy laden, and I will give you rest. Matthew‬ ‭11‬:‭28‬

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Friday 8.15.14

There will not be a 6:30 am Class on Monday 8/1/14.  We apologize for any inconvenience.

 

DON’T FORGET:  We will be switching to Front Desk next Monday August 18th, for our scheduling and billing.  You should have received a welcome email to help you get started with your account.  (Check your junk mail to be sure.)  Please use the next few days to familiarize yourselves with the new system and double-check your accounts.  On Monday the 18th and on, please sign in to classes via Front Desk.  If you have any problems with your accounts please email and we’ll try to get them resolved ASAP.  

Strength
Take 15 mins to find 1 RM Back Squat
 
Conditioning
“Jackie”
For time:
1k Row
50 Thrusters, 45#
30 Pull-ups
 
VOD
O LORD, be gracious to us; we long for you. Be our strength every morning, our salvation in time of distress.  Isaiah 33:2
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Thursday 8.14.14

DON’T FORGET:  We will be switching to Front Desk next Monday August 18th, for our scheduling and billing.  You should have received a welcome email to help you get started with your account.  (Check your junk mail just in case.)  Please use the next few days to familiarize yourselves with the new system and double-check your accounts.  On Monday the 18th and on, please sign in to classes via Front Desk.  If you have any problems with your accounts please email and we’ll try to get them resolved ASAP.  

 
Strength
Take 15 mins to find 1 RM Clean & Jerk
 
Conditioning
For time:
50 Burpees (to 6″ target)
800m Run
20 Clean & Jerk (65%)
400m Run
 
VOD
God blesses those who are merciful, for they will be shown mercy. Matthew 5:7
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Wednesday 8.13.14

We will be switching to Front Desk next Monday August 18th, for our scheduling and billing.  You will be receiving a welcome email to help you get started with your account.  (Those with a Gmail account, check your “promotions” category.)  Please use the next few days to familiarize yourselves with the new system and double-check your accounts.  On Monday the 18th and on, please sign in to classes via Front Desk.  If you have any problems with your accounts please email and we’ll try to get them resolved ASAP.  

Partner WOD

20 min AMRAP:

15 Ground to Overhead 95#/65#

50m OHD Walking Lunges 45#/25#

15 Kettlebell Swings 70#/53#

VOD
No, O people, the Lord has told you what is good, and this is what He requires of you: to do what is right, to love mercy, and to walk humbly with your God.   Micah 6:8
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Tuesday 8.12.14

The apparel order is in!! Your swag is at the box. Come and get it and represent your box!!

Strength

15 minutes to find a heavy single on Deadlift

Conditioning

3 rounds for time:

35 wallball shots, 20/14

25 pull-ups

15 hang power cleans, 50%

*15 min cap

Core:

3 x 20 GHD sit-ups

3 x 20 hip extensions

VOD

Whoever pursues righteousness and unfailing love will find life, righteousness, and honor. Proverbs 21:21

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Monday 8.11.14

Welcome to Re-Test Week #1! Let’s see where your hard work has taken you.

Strength

Take 15 minutes to find a Heavy Single for Front Squat

Conditioning

For time:

100 double unders (sub is 100 lateral jumps over bar)

200m run

4 rope climbs (sub is 20 pull-ups)

200m run

30 front squats (65%)

200m run

20 shoulder to overhead (same barbell as front squat)

200m run

*17 min cap

VOD

Think about it: Just as a parent disciplines a child, the Lord your God disciplines you for your own good.  Deuteronomy 8:5

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Saturday 8.9.14

9 AM  Olympic Lifting

10 AM  Open Gym

VOD

My experience shows that those who plant trouble and cultivate evil will harvest the same. Job 4:8

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