Holla At A Murse!

NC Race For The Triangle — TEAM MELINDA!

The Bull City Barbell Open is SATURDAY!
Lifting runs from 10am-2pm and spectators are FREE!

WOD for Thursday 051911 – Click Here For Today’s Schedule
5 sets:  2 Snatch Pulls (video here) + 1 Snatch
–Rest–
5 Rounds For Time:
5 (70/52) KB swings
10 GHD Situps
15 Pushups
20 Sledgehammer swings
25 Air Squats
30 seconds Rest/Freestyle dance moves

Post Snatch Loads and Metcon Time to  Comments
For the strength segment, perform 5 sets of 2 Snatch Pulls + 1 Full Snatch.  That’s a total of 15 reps (you’re welcome, Kristen Shirey).

This Metcon is Chad’s birthday WOD!  You must complete AT LEAST one 30 second period of freestyle during the WOD according to Chad.

ENDURANCE WOD tonight at 6pm with Coach Erin!

Upcoming Foundations Courses
Starting May 31st – (Tues/Thurs @7pm)
Starting June 28th – (Tues/Thurs @7pm)

Upcoming Events
Bull City Barbell Open — Sat, May 21st
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th

A quick “how to” for some moves to try in today’s WOD!
[youtube]http://www.youtube.com/watch?v=knJIpeoDfE8&feature=relmfu[/youtube]

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email [email protected] or call (571) 224-3706 to schedule your workouts.