NEW BOOTCAMPS START NEXT MONDAY! 

WOD for Monday 010311  — Click Here For Today’s Schedule 
Handstands
Take 20 minutes and work on our handstands — free-standing or against the wall
–Rest–
“Fran”
21-15-9 For Time:
Thrusters (95/65)
Pullups

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

For the skill segment, practice your handstands freestanding in groups of three or against the wall and trying to balance away from it.     

ENDURANCE WOD tonight at 6pm!
Run or Row
4 Rounds
5 min for max distance
Rest 3 minutes

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

Upcoming Bootcamps — Starting January 10th 
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