NEW BOOTCAMPS COMING JANUARY 10th! 

EARLY BIRD DISCOUNT before 12/31!

WOD for Wednesday 122910 – – Click Here For Today’s Schedule 
Clean & Jerk
15×1
–Rest–
On the minute for 15 minutes:
2 Power Cleans (75% 1RM)
1 Max Height Box Jump

Post C&J Loads, Power Clean Load and Box Height 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. 

For the Metcon, choose the highest box you can jump on for a single rep.  Power Cleans should start at the floor and be received in a solid rack position.   

*NEW YEAR’S WEEK SCHEDULE*
Friday — No Evening WODs
Saturday — TBD
Sunday — Regular Schedule    

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 Foundations Courses
Starting January 4th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting January 25th – (Tues/Thurs @7pm)

Upcoming Events
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Coach Pendlay on Back Extensions
[youtube]http://www.youtube.com/watch?v=NZJp4Eo1sos[/youtube]