Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar on March 19th!

Nutrition Q&A Session — Saturday, March 26th – FREE!

WOD for Sunday 031311 – Click Here For Today’s Schedule 
Back Squat
Warmup:  Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 3 reps @ 70%, 80%, max reps @ 90% “working 1RM”
–Rest–
10 Rounds For Time:
10 Wall Ball (20/12)
60′ Bear Crawl

Post Back Squat Loads and Metcon Time to Comments
For the strength segment,  we are finishing Week #2 of the Wendler 5-3-1 Program (more details below).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. Read more on Wendler 531 here.  All squats should be below parallel. 

The Metcon should be hard and fast.  Scale box height to maximize work and speed.  Fully extend the hips at the top of each Burpee jump.

*SURVEY QUESTION OF THE DAY*
Would you be interested in a CFD group outing to a Durham Bulls game some time this Spring?  Terrace box tickets and some food/drink included?  Please post answer to comments

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Z-Fit Joint Mobility Seminar — Sat, March 19th
Nutrition Guide Rollout and Q&A — Sat, March 26th