Fifth Ape Seminar – February 5th! 
Early Bird registration until Jan. 21st!

Durham Indoor Rowing Trials – February 27th! 
Early Bird registration until Jan. 27th!

WOD for Monday 011711  – Click Here For Today’s Schedule 
Ring Pushups
Take 20 minutes and practice your Ring Pushups
–Rest–
4 Rounds:
Run 400m and then perform as many Air Squats as possible in the time remaining up to 3 minutes
Rest 2 minutes  

Post Run Times and Number of Air Squats to Comments
For the skill segment, use the time to work on your Ring Pushups.  You do not need to do a significant number of reps.  Work on different static positions and core stability.  

For the Metcon, don’t sandbag on the run.  Run each 400m as hard as you can and still complete as many Air Squats as possible in the time remaining. 

ENDURANCE WOD tonight at 6pm!
Run or Row
6 Rounds
2 minutes all out effort
Rest 1 minute
Run for max distance.  Row for highest average watts.

*NEW CLASS ANNOUNCEMENT*
Beginning this Saturday, January 22nd, we will offer an hour long Mobility Workout at 11am.  Questions about stretching, foam rolling, using lacrosse balls?  This is for YOU!   See a more detailed description of the class here

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

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

“Man is man because he is free to operate within the framework of his destiny. He is free to deliberate, to make decisions, and tovchoose between alternatives. He is distinguished from animals by his freedom to do evil or to do good and to walk the high road of beauty or tread the low road of ugly degeneracy.”  – Martin Luther King, Jr.