NEW BOOTCAMPS COMING JANUARY 10th! 

EARLY BIRD DISCOUNT before 12/31!

WOD for Thursday 123010 – – Click Here For Today’s Schedule 
Overhead Squats
3 sets of 5 reps as heavy as possible
–Rest–
“Bea”
For Time:
35 Double Unders
35 Ring Pushups
35 Double Unders
35 GHD Situps
35 Double Unders
35 Pullups
35 Double Unders

Post Overhead Squat Loads and Metcon Time to Comments
For the strength segment, after warming up, do 3 sets of 5 reps of Overhead Squats as heavy as possible.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.   

The Metcon is Bea’s Birthday WOD.  It includes all of her favorite movements.  Happy Birthday, Bea!   

ENDURANCE WOD tonight at 6pm!
Row
16 Rounds
20 seconds on, 10 seconds off

*NEW YEAR’S WEEK SCHEDULE*
Friday — No Evening WODs
Saturday — 10am and 11am WODs, no Open Gym or Community Workout
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

Have you visited Bea’s website?  It’s awesome!  Click here