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 Friday 012111  – Click Here For Today’s Schedule 
Ring Inversions
Practice ball ups, inversions, and levers on the rings 
5 Rounds For Time:
Row 1000m/800m/600m/400m/200m

10 Thrusters (65/45)
10 Pullups
10 Pushups 

Post Metcon Time to Comments
For the skill segment, use the time to work on the rings.  Try ballups, inversions, and lever progressions.  You do not need to do a significant number of reps.  Work on different static positions and core stability.        

For the Metcon, the Row distances decrease each round.  All the other movements maintain 10 reps per round.  Scale your movements accordingly to ensure proper execution and minimize rest time. 

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts.

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) – FULL!
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