NEW BOOTCAMPS COMING JANUARY 10th! 

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WOD for Monday 122010 — – Click Here For Today’s Schedule 
Front Squat
3-3-3-3-3
–Rest–
AMRAP in 10 minutes:
10 Front Squat (125/85)
10 Box Jumps (30/24) 
10 Pullups

Post Front Squat Loads and Metcon Time to Comments
 For the strength segment, take 20 minutes and work up to the heaviest 3 rep load you can handle.  All reps should be lowered to the floor.  No dropping. 

This Metcon comes from the Again Faster Competition Team WOD Series.  Scale loads and box height to maximize intensity and ensure proper movement execution.     

ENDURANCE WOD tonight at 6pm!
Run
10 Rounds
200m
3x recovery
Row
10 Rounds
30 Calories
3x Recovery

Upcoming Bootcamps — Starting January 10th — SAVE 10% before 12/31
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 Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Durham Indoor Rowing Trials — Sun, February 27th

 2009 CF Games Champion, Tanya Wagner, on today’s WOD:
[vimeo]http://vimeo.com/15105926[/vimeo]