NEW BOOTCAMPS START MONDAY! 

WOD for Friday 010711  — Click Here For Today’s Schedule 
Muscle Ups
Take 20 minutes and work on your Muscle Up progressions 
–Rest–
For Time:
Row 2000m

Post Time to Comments
We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011.  

For the Metcon,  prescribed calls for full squat cleans!  If you choose to do Power Cleans you may register an RX score on the whiteboard with a “PC” designation.      

*SCHEDULE UPDATE*
Beginning Monday, January 10th we will offer a 7:15am WOD each morning, Monday through Friday!  

Upcoming Bootcamps — Starting January 10th – SAVE 10% by today! 
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 25th – (Tues/Thurs @7pm)

Upcoming Events
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th