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

Holiday Potluck this Saturday, 6-8pm, here at the gym! RSVP here!

WOD for Thursday 121511 – Click Here For Today’s Schedule
Not For Time:
Max Effort – Run 400m
Deadlift, 5-5-5
Max Effort – Run 400m
Deadlift, 4-4-4
Max Effort – Run 400m
Deadlift, 3-3-3
Max Effort – Run 400m
Deadlift, 2-2-2
Max Effort – Run 400m
Deadlift, 1-1-1

Rest as needed to max output.
Max loads on lifts.
Run hard on sprints

Post Deadlift Loads and 400m Sprint Times to Comments
Today’s workout comes from the Strength & Conditioning Main Page workout from September 26, 2001.

The only portion of today’s workout “for time” are the 400m sprints.  We will basically be working after the group warmup for the entire class period to complete the work listed.  All 400m sprints are max effort and all Deadlifts should be max load for the posted reps. 

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!

400m World Record – Michael Johnson — Don’t blink!
[youtube]http://www.youtube.com/watch?v=zbqy1Rpjgmw[/youtube]

Toys and Treats for Tails

Toy & food drive benefiting the animals  at the Durham County Animal Shelter

You can drop your donations in the bin at the gym

FOR THE DOGS:
• Small bite dry food  (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys

FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys