Thank you to everyone who came out to the Wilkes Weightlifting Seminar yesterday! 
Pics and videos coming soon!

Boocamps start again TODAY!
Refer a friend to this session and we’ll give you ONE MONTH FREE!

WOD for Monday 022210 — Click Here For Today’s Schedule
Back Squat
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM
–Rest–
4 Rounds For Time:
10 Jumping Squats (45/35)
10 Burpees
10 1-Arm DB Push Press (35/22) 

Post Loads and Number of Burpees Completed to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement.  All %’s should be based on your current 1RM for the lift.  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.  New 1RM’s may only be recorded if the lift is done with full ROM, ie getting below parallel.     

For the Metcon, for jumping squats you must leave the ground on each repetition.  For the Push Press choose a load that will allow you to complete each set of 10 without resting to maximize power output and intensity.  

ENDURANCE WOD tonight at 6pm!

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — 2 SPOTS LEFT!
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Bootcamps – STARTS TODAY
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm) — Only 2 Spots Left!

Coach Burgener On Jumping Squats!
[youtube]http://www.youtube.com/watch?v=1twnrgm-1u4[/youtube]