The gym will be open on Thanksgiving Day for a team WOD at 9am!

WOD for Saturday 112010 — – Click Here For Today’s Schedule 
Bench Press
5-5-3-3-1-1-1-1
–Rest–
Partner WOD
AMRAP in 12 minutes:
One partner does 10 Ring Dips, while the other partner performs as many Squat Cleans (135/95) as possible.  Take turns for the full 12 minutes.  Score for the team is the total number of Squat Cleans performed.

Post Bench Press Loads and Metcon Clean Reps to Comments
For the strength segment, follow the rep scheme for the Bench Press.  Work up to as heavy a weight as possible.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Use a spotter for all lifts.    

For the Metcon, consider teaming with someone you may not ordinarily work with.

OPEN GYM today from 11am-12pm!  Make up a missed WOD or work on your lifts.

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
Intra-Gym Challenge – January 2011