Runnin, Swingin, Pullin

Volunteers still needed for the Carolina Fitness Challenge on December 11th!
Sign up sheets are on the whiteboard at the gym!

Volunteer Meeting Next Wednesday, 12/8, at 7pm!

WOD for Friday 120310 — – Click Here For Today’s Schedule 
Clean & Jerk
12×1
–Rest–
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Clean & Jerk Loads and Metcon Time to Comments
For the strength segment, you will do 12 Clean & Jerks.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat.     

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

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

Donny Shankle Clean and Jerk!
[youtube]http://www.youtube.com/watch?v=UrQ7Jq1s95o[/youtube]