Check out the CF Durham Store here for your holiday shopping!

The Carolina Fitness Challenge is Saturday – 170 competitors and up to 500 total attendees! 

We need to get the big room and the gym ready on Friday evening from about 5-8pm. 

Please come help pre-, post-, or in lieu of your Friday night WOD!

WOD for Monday 120511 – Click Here For Today’s Schedule
Hang Snatch
1-1-1-1-1-1
–Rest–
21-15-9 Reps For Time:
KB Swings (52/35)
Burpees

Post Snatch Loads and Workout Time to Comments
For the strength segment, perform single rep Snatches from the 1st (hip) or 2nd (knee cap) positions.  Bar should be received in a full overhead squat.

The conditioning workout is designed to be short and intense.  Choose a KB load that lets you complete all rounds unbroken.

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!

Speed Under The Bar – Chinese National Team
[youtube]http://www.youtube.com/watch?v=uyfFfp_K0VM[/youtube]