Carolina Fitness Challenge coming December 11th!
Volunteers Needed!  Email Dave if you’d like to be a volunteer

WOD for Thursday 111810 — – Click Here For Today’s Schedule 
Skill:
Muscle Ups
–Rest–
For Time:
10-9-8-7-6-5-4-3-2-1 Rep Rounds:
Box Jumps (24/20)
KB Swings (70/52)
Double Unders

Post Metcon Time to Comments
For the skill segment, practice your Muscle Ups or Muscle Up progressions.  Try out some of the progressions in the video below.  

ENDURANCE WOD tonight at 6pm! 
AMRAP in 20 minutes
Run 200m, rest 30 seconds
or
Row 200m, rest 30 seconds

*SURVEY QUESTION OF THE DAY*
Will you be in town during Thanksgiving weekend?  Post answer to comments

Upcoming Foundations Course– FINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15

Muscle Up Tips
[vimeo]http://vimeo.com/15749839[/vimeo]