Big Back Squatting


Big Back Squatting

*There will be NO WODs at 6:15, 7:15, or 8:30am and NO Foundations class at 7:15am*


Be there to find your “inner ape”!

WOD for Tuesday 011111  — Click Here For Today’s Schedule 
Back Squat

5 reps @55%

5 reps @65%
5 reps @70%
5 reps @80%
Max reps @85%
For Max Reps:
1 Minute Deadhang Pullups 
1 Minute Pushups w/release
1 Minute Situps
1 Minute Air Squats

Post Back Squat Loads and Metcon Reps to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  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.  All squats should be done below parallel.    

The Metcon is 4 minutes of all out effort.  There is no rest between movements.  

Beginning this week, we will offer a 7:15am WOD each morning, Monday through Friday!  

Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm)
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)

Upcoming Events
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th