Cyber Attack

Check out the CF Durham Store here for your holiday shopping!

We need lots of volunteers for the Carolina Fitness Challenge – sign up sheets are posted!

WOD for Monday 112811 – Click Here For Today’s Schedule
Overhead Squat
3-3-3-3-3
–Rest–
3 Rounds For Time:
Run 400m
30 Overhead Squats (75/55)
21 Pullups

Post Overhead Squat Loads and Workout Time to Comments
For the strength workout, perform 5 sets of 3 rep Overhead Squats.  Take the bar from the rack.  After your set lower the bar back to your shoulders and bend your knees to absorb the weight.  When it gets really heavy, consider dumping the bar and cleaning it back to the rack.

For the conditioning workout, we’ll train outside in the park out back.  Use whatever size sandbag you’re comfortable with.  The run will be approximately 200m.

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!
For Time:
Row 250m
30 Box Jumps
Rest row time
Row 500m
20 Box Jumps
Rest row time
Row 1k
10 Box Jumps
Rest row time
Row 500m
20 Box Jumps
rest row time
Row 250m
30 Box Jumps

See anything wrong in this video?
[youtube]http://www.youtube.com/watch?v=S09lsjW8Tfg[/youtube]