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 Thursday 012011  – Click Here For Today’s Schedule 
Knees To Elbows
50 Strict Reps 
–Rest–
AMRAP in 15 minutes:
5 Power Cleans (135/95)
10 Pistols (5 each leg)
15 Double Unders 

Post Metcon Rounds to Comments
For the strength segment, perform 50 strict Knees To Elbows.  Take your time.  Rep 50 should look as solid as Rep 1 AND have the same ROM.  DO NOT use momentum for any rep.  Lower and raise your body slowly.  You should be able to hold yourself in the top position.       

For the Metcon, scale Power Clean load to allow for 5 unbroken reps each round and scale pistols to allow for full ROM. 

ENDURANCE WOD tonight at 6pm!
Tonight’s WOD will be done on the Concept 2’s.  A little too involved to post here but guaranteed to get you fired up.  20 minutes total.  Multiple Tabata intervals, damper settings, and Wattage.

*NEW CLASS ANNOUNCEMENT*
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) – Only 2 spots left!
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

Pistol Squat Variations…try at your own risk!
[youtube]http://www.youtube.com/watch?v=TWvIu7s-vIM[/youtube]