Interested in volunteering for the Carolina Fitness Challenge on 12/10?  Email Dave!

WOD for Saturday 111911 – Click Here For Today’s Schedule
Pushups
50-75 Strict Reps  w/1 count hold at top and bottom of movement without breaking plank hold
–Rest–
In teams of two, alternating each movement, complete 10 Rounds For Time:
10 Thrusters (95/65)
10 Burpees
Run 300m

Post Workout Time to Comments
For the strength segment, scale your pushups up to the Rings or Parallettes.  Hold the top and bottom of every rep for a 1-count.  The focus today is on “perfect” reps so don’t rush!

For the conditioning workout, partners alternate each movement.  (Partner A performs 10 thrusters; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 thrusters; etc….)

ENDURANCE WORKOUT this morning at 9am with Coach Paul!

MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am, followed by PILATES FOR CROSSFIT at noon!

Thanksgiving Week Schedule
Wednesday – Regular Schedule
Thursday – 9am and 10am
Friday – 9am and 10am
Saturday – No Pilates or Mobility
Sunday – Regular Schedule

Jason Khalipa on Thrusters!
[youtube]http://www.youtube.com/watch?v=sWdo3dxgROI[/youtube]