NEW BOOTCAMPS COMING JANUARY 10th! 

Benchmark WOD-week coming this Monday!

WOD for Sunday 010211  — Click Here For Today’s Schedule 
Snatch 
12×1
–Rest–
Row for 5 minutes at a 20 stroke per minute pace
then
Max Push Ups in 5 minutes
then
Row for 5 minutes at a 20 stroke per minute pace

Post Snatch Loads, Row Distance, and Pushup Reps to Comments
For the strength segment, you will do 12 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 position.   

For the Metcon, do not row faster than 20 stroks per minute.  Goal is to cover maxmimum distance with as few strokes as possible.  Scale up to Pushups on the rings if you choose.     

*NEW YEAR’S WEEK SCHEDULE*
Saturday — 11am New Year’s Day Partner WOD, no Open Gym or Community Workout
Sunday — Regular Schedule    

Upcoming Bootcamps — Starting January 10th 
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) – FULL!
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

Do you have any Strength & Conditioning resolutions for 2011?   Post to comments