Official Nutrition Guide Rollout This Saturday 12-1:30!

Durham Indoor Rowing Trials – February 27th!

WOD for Monday 021411  – Click Here For Today’s Schedule 
Overhead Squat
3 reps @65%
3 reps @70%
3 reps @80%
3 reps @85%
3 reps @95%
–Rest–
5 Rounds for Max Reps (not for time):
Pushups
Sprint 50m immediately out of last pushup of each set
Rest time to walk back 50m to starting point 

Post Overhead Squat Loads and Metcon Pushups to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.    

ENDURANCE WOD tonight at 6pm! 
Row 1000m/Rest 4 Minutes
2x Row 500m/Rest 2 Minutes between efforts
4x Row 250m/Rest 1 Minute between efforts

Upcoming Bootcamps — Starting March 7th – SAVE 10% by 2/25 
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 February 15th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout Session – Saturday, February 19
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar– Saturday, March 19
Durham Indoor Rowing Trials — Sun, February 27th