Max Effort C&J

Last chance holiday shopping in the CF Durham Store here!

If we do a workout at 10am on Christmas Sunday will you attend?  Please post to comments

WOD for Wednesday 122111 – Click Here For Today’s Schedule
Not For Time:
Run 400m
Clean and Jerk – 1 set x 5
Run 400m
Clean and Jerk – 3-3-3
Run 400m
Clean and Jerk – 1-1-1-1-1
Run 400m

Post Clean and Jerk Loads and Run Times to Comments
Today’s workout is not done for time.  Put max effort into each of the 400m runs.  Rest as needed after the runs and between all C&J sets.  Cleans should be received in a full front squat.  Reset for each rep on the sets of 5 and 3. 

Women’s 69kg Class – 2004 Athens Olympics
[youtube]http://www.youtube.com/watch?v=3QIzniR32W0[/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