Carolina Fitness Challenge coming December 11th!
Volunteers Needed!  Email Dave if you’d like to be a volunteer

WOD for Monday 111510 — – Click Here For Today’s Schedule 
Skill:
Handstand Pushups
–Rest–
AMRAP in 15 minutes:
Run 400m
5 Deadlifts (85% 1RM)

Post Deadlift Load and Rounds to Comments
For the Metcon, use a Deadlift load close to your 5RM.  You should not necessarily be able to bang through the Deadlifts easily.

ENDURANCE WOD tonight at 6pm!     
Run or Row
6 Rounds
2 min on
Rest 1 minute

*SURVEY QUESTION OF THE DAY*
Have you noticed the new “Meal of the Day” widget?  Have you tried a recipe yet?

Upcoming Foundations Course– FINAL CLASS OF 2010!
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