There are no evening WODs tonight!
Partner WOD tomorrow morning at 11am!

NEW BOOTCAMPS COMING JANUARY 10th! 
EARLY BIRD DISCOUNT before 12/31!

WOD for Friday 123110 – – Click Here For Today’s Schedule 
Rack Jerk
10x 1 as heavy as possible
–Rest–
For Max Rep Squats and Mile For Time:
Tabata “Bottom to Bottom” Squat
Run 1 mile

Post Jerk Loads, Tabata Score and Mile Time to Comments
For the strength segment, you will do 10 Jerks from the rack.  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.  Use push or split jerk.   

For the Metcon, perform Tabata air squats, 20 seconds on, 10 seconds “rest” for a total of 8 rounds (4 minutes).  The “rest” period is in the bottom, below parallel squat position.  Immediately upon the last set of squats run a mile as fast as possible.   

*NEW YEAR’S WEEK SCHEDULE*
Friday — No Evening WODs
Saturday — 11am New Year’s Day Partner WOD, 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) – SOLD OUT!
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