Durham Indoor Rowing Trials – February 27th! 
Early Bird registration ends FRIDAY!

WOD for Friday 012811  – Click Here For Today’s Schedule 
Supermans To Hollow Rocks
50 Strict Reps
How to here
More on Hollow Rocks here
–Rest–
5 Rounds For Time:
20 Double Unders
25 Abmat Situps
30 KB Swings (52/35)

Post Metcon Time to Comments
For the strength segment, perform 50 strict Supermans to Hollow Rocks.  Rep 50 should look as solid as Rep 1 AND have the same ROM.  You should be able to hold yourself in each position.  From your stomach “superman” position, maintain a tight core and SLOWLY roll over to your back in a Hollow Rock and back.  This is one rep.  Do not do these quickly.  Maintain tight body positioning throughout each rep!       

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!    

Upcoming Foundations Courses
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)

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

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out!
[youtube]http://www.youtube.com/watch?v=bA1xkvdPdcc[/youtube]