Volunteers still needed for the Carolina Fitness Challenge on December 11th!
Sign up sheets are on the whiteboard at the gym!

Volunteer Meeting Next Wednesday, 12/8, at 7pm!

WOD for Thursday 120210 — – Click Here For Today’s Schedule 
Snatch
15×1
–Rest–
21-15-9 For Time:
DB Thrusters (40/25)
Burpees

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do 15 Snatches.  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.  Bar should be received in a full overhead squat.    

ENDURANCE WOD tonight at 6pm!
Run
3 Rounds
1000m
Rest 2 minutes
or
Row
3 Rounds
1200m
2 minutes 

Upcoming Foundations Course– FINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm) – STARTS TONIGHT!

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
Intra-Gym Challenge – January 2011

Donny Shankle snatch
[youtube]http://www.youtube.com/watch?v=WKqy7OKQIZc[/youtube]