NEW BOOTCAMPS START NEXT MONDAY! 

WOD for Wednesday 010511  — Click Here For Today’s Schedule 
Strength & Conditioning Total
1 RM Back Squat
1 RM Press
1 RM Deadlift

Post Total to Comments
We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011.  

For the Strength & Conditioning Total, warmup and then take three attempts at a 1RM for each lift.  Add up your best lift for each movement to get your Total.  Back Squats must be done below parallel.  Deadlifts should be lowered to the ground under control.       

*SURVEY QUESTION OF THE DAY*
Do you have any Strength & Conditioning resolutions for 2011?   Post to comments

Upcoming Bootcamps — Starting January 10th – SAVE 10% before Jan 7th! 
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)

Upcoming Foundations Courses
Starting January 4th – (Tues/Thurs @7pm) – FULL!
Starting January 25th – (Tues/Thurs @7pm)

Upcoming Events
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th