NEW BOOTCAMPS COMING JANUARY 10th! 

Still Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press!

WOD for Thursday 122310 — – Click Here For Today’s Schedule 
Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Post Loads to Comments
You have the whole class time tonight to do the strength segment.  Loads should be as heavy as possible for all sets.  Use good form and judgement on your lifts.  Rest should be at least 2-3 minutes between all sets.      

There is no Metcon WOD tonight.  All focus should be on going heavy during the strength segment. 

ENDURANCE WOD tonight at 6pm!
Run
4 Rounds
800m
Rest 90 seconds
Row
4 Rounds
1000m
Rest 90 seconds

*CHRISTMAS WEEKEND SCHEDULE*
Friday — No evening WODs
Saturday — CLOSED
Sunday — Regular Schedule    

Upcoming Bootcamps — Starting January 10th — SAVE 10% before 12/31
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)
Starting January 25th – (Tues/Thurs @7pm)

Upcoming Events
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Durham Indoor Rowing Trials — Sun, February 27th