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

WOD for Saturday 112710 — – Click Here For Today’s Schedule 
Clean & Jerk
12×1
–Rest–
For Time:
21-15-9
DB Squat Clean (40/25)
50-40-30
Double Unders

Post C&J Loads and Metcon Time to Comments
For the strength segment, you will do 12 Clean and 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.    

For the Metcon, the Cleans are full squat.        

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