Benchmark Blowout – Day 1


Benchmark Blowout – Day 1

Save 10% on April Bootcamps — Register by March 31st!

Saturday, April 3rd, 9am-Noon

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Class on March 30th
and Bootcamps starting April 12th!!

WOD for Monday 032910 — Click Here For Today’s Schedule
AMRAP in 20 minutes of:
5 Pullups
10 Pushups
15 Air Squats

Post Loads and Time to Comments
Tips on today’s WOD, courtesy of Freddy C at Strength & Conditioning One World:
“Don’t be a cheater. Pull-ups means chin over the bar, not craning your neck and touching the tip of your chin on the bar. Anything else is not “rx’d,” and if you call it “rx’d” you should be ashamed. Push-ups means touch your cheek to the deck and press out the arms to full extension. Anything else is not “rx’d,” and if you call it “rx’d” you should be ashamed. Squats mean crease of hip below parallel at bottom of squat and stand to full hip extension at top of squat.  Anything else is not “rx’d,” and if you call it “rx’d” you should be ashamed. Is there a point here? Yes. Workouts are more beneficial when done properly rather than done poorly. Speed means nothing when your movements suck ass.”  

ENDURANCE WOD tonight at 6pm! 

4 X Morris St hill sprints: 8% grade for approximately 450m, rest while walking downhill to the start

10 x 250m, rest between each interval is 3 times the length of the work period

Strength & Conditioning Total — Saturday, April 3rd — FREE for all members
Womens Self Defense Seminar — Saturday, April 24th
 Whole9 Nutrition Workshop — Thursday, May 6th — 10 spots left!

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)

Bootcamps – Starting April 12th
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)

Congratulations to Matt Holtry for completing the Umstead 100 Mile Race this weekend in under 30 hours!!