Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/Rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Friday Dec. 13

Info

Remember - tonight is the Holiday Fitness Extravaganza 7pm-9pm. All are welcome to come and be a part. We are asking spectators and participants to bring $10 cash, so our Dūrātus gym community can gift a local non-profit (90+ project) with some extra Holiday Cheer. If you are unable to join, feel free to still bring in some cash to donate. There will be a receptacle on the counter all day!

Strength

Sumo Deadlifts
5x5 heavier than week 1

Conditioning

Open:
x15 SA DB STOH (50/35)
x60 row cals
x15 SA DB STOH
x30 CTB
x15 SA DB STOH
x15 cleans (165/115)
x15 SA DB STOH

Fitness:
DB (35/20)
Pull ups for C2B
BB (135/95)

Movement:
3 Rounds
x10 SA DB STOH (light)
20 Row cals
x10 hang power cleans (light)

**CP posted on Gym whiteboard**

Thursday Dec. 12

Strength

Lower Body
4 rounds
:30 wall sit
x8 Right leg back step lunge (hold DBall on shoulder)
:30 wall sit
x8 Left leg back step lunge
(hold Dball on shoulder)
rest 2:00

Conditioning

Open:
5 rounds
x21 echo cals
x15 SDHP (75/55)
x9 bar facing burpees

Fitness:
Same as open

Movement:
10:00 AMRAP
15 bike cals
10 light KB SDHP
10 burpees

**CP posted on Gym whiteboard**

Wednesday Dec. 11

Info

CFD Clients,

As of January 1st, 2020 - our monthly membership rates are set to increase. We are increasing rates by 6-8% across all membership plans - this will account for a $5-$10 increase monthly. The last time we increased our rates was 3 years ago, February 2017. We certainly do not take this lightly, but with increased costs, tax liabilities, and the desire to compensate our coaches appropriately it's a step that needs to be taken. We have done some research on other gyms in the area to find that our new prices are still very much competitive (and even lower in some cases). These changes will begin occurring in January on the regular date that your payment is drawn.

Also, if you haven't done so already, please fill out our new waiver online. It is located on our website in the bottom right hand corner and will ask you to create a login. If you pay with a credit card, please use a paper form in the gym to enter your CC information and hand to a coach by Jan 1st. This will then allow us to move you over to the new system officially. As always, please don't hesitate to email brit with any questions you might have (brit@crossfitduratus.com).

Strength

Upper Body Strength
15:00 EMOM
1: ME set of ring push ups
2: x8 behind the neck snatch press
3: x12/10 ski cals*

set machine to 10 on the damper and focus on strong pulls through the lats

Conditioning

Open:
8:00 AMRAP
x60 T2B
ME WBs

Fitness:
K2E

Movement:
Hanging knee raises

**CP posted on Gym whiteboard**

Tuesday Dec. 10

Strength

Back squats
4x12
Rest as needed

*weight should be slightly heavier than week 1- move with intention during each squat

Conditioning

Open:
6 rounds
x10 HSPU
x10 alt DB squat snatch (40/30)

Fitness:
6 rounds
x10 HSPU W/feet on box
x10 alt DB squat snatch (30/20)

Open:
6 rounds
x10 seated db strict press
x10 db snatch (light)

**CP posted on Gym whiteboard**

Monday Dec. 09

Strength

Endurance Day

Conditioning

Open:
15 rounds
x30 DUs
x2 MUs
x5 box jump overs
x2 power snatch (115/85)

Time Cap = 30:00

Fitness:
15 rounds
x60 SUs
x4 C2Bs
x5 box jump overs
x2 power snatch (95/65)

Movement:
10 rounds
:20 Jump rope effort
x4 jumping pull ups
x5 box jumps
x2 light hang power snatch

**CP posted on Gym whiteboard**

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