Next Bootcamps start in ONE WEEK!
Tell your friends and receive ONE MONTH FREE for every new friend who registers!      

WOD for Wednesday 110310 — – Click Here For Today’s Schedule 
3 Rounds For Max Reps
1 Minute Pullups – Rest 30 seconds
1 Minute Ring Dips – Rest 30 seconds
1 Minute Abmat Situps – Rest 30 seconds
1 Minute Pushups – Rest 30 seconds

Post Number of Reps Completed to Comments
For the Metcon, scale movements as necessary.  Scale up pushups to hand release pushups…no flopping.  Chest and thighs should touch and leave the ground at the same time.     

*SURVEY QUESTION OF THE DAY*
If we offered a 7:15am WOD, would you attend it regularly, ie 2-3 times per week?  Post answer to comments

Upcoming Bootcamps – Starting November 8th
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 Course– FINAL CLASSES OF 2010!
Starting Tuesday, November 9th (Tues/Thurs 7pm)
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15

Rings can be used for more than just dips and muscle ups
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