Good luck to Coaches Ashley, Allison, and Mitchell
this weekend at the Strength & Conditioning Games NC/SC Sectionals!

Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Saturday 030610 — Click Here For Today’s Schedule
Snatch
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep. 
–Rest–
For Max Reps:
4 Minutes Row for calories
3 Minutes Hang Snatches (75/45)
2 Minutes Wall Ball (20/12)
1 minute Handstand Pushups

Post Loads and Number of Reps to Comments
Todays strength segment is designed to allow you to perform 20 properly executed Snatches.  All reps should be full cleans, starting from the floor and received in a full overhead squat.  You should generally not be failing on any set.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.      

OPEN GYM today from 11-12pm!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials — Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar — Saturday, April 24th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Lightning Fast!!
[youtube]http://www.youtube.com/watch?v=uyfFfp_K0VM[/youtube]