It’s Coach’s Challenge Week!
All of the Metcons this week (Mon-Sun) were designed by our Coaches. 
Does anyone scare you?     

WOD for Thursday 102810 — – Click Here For Today’s Schedule 
Clean & Jerk
15×1
–Rest–
“Going Ape”
In 8 minutes:
Run 800m
In the time remaining perform as many Burpee Pullups as possible

Post C&J Loads and Metcon Reps to Comments
For the strength segment, you will do 15 Clean and Jerks.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat.

This Metcon comes from Coach Colin!  Don’t sandbag the 800m run.  Run it as fast as possible. 

ENDURANCE WOD tonight at 6pm!
Run or Row
3 Rounds
3 minute all out effort
Rest 3min

Upcoming Bootcamps – Starting November 8th – SAVE 10% before 10/31
Strength & Conditioning Bootcamp (M/W/F @6:15am)
Strength & Conditioning Bootcamp (M/W/F @7:15am)
Strength & Conditioning Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15

Going Ape!