Register for “Bailing Class” this Saturday!  It’s FREE!

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar on March 19th!

WOD for Friday 031111 – Click Here For Today’s Schedule 
Pistol with Roll
Take 20 minutes to work on these
Video here
In 3 minutes, complete the following:
Run 400m
Max Reps Air Squats/Pushups

You will perform six cycles total with 3 minutes rest between cycles. Cycle #1, #3, and #5 will be max reps Air Squats. Cycles #2, #4, and #6 are max reps Pushups. Score reps for each cycle.

Post Press Loads and Metcon Reps to Comments
For the gymnastics strength segment,  we are working on parallette pushups.  Do them with your feet elevated on a box.  How high is up to you.  Work in sets of 3 reps.  Make each rep count.  Rest as needed.  This is more about proper technique than just getting as many reps as you can.  Get GOOD reps!  

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

Would you be interested in a CFD group outing to a Durham Bulls game some time this Spring?  Terrace box tickets and some food/drink included?  Please post answer to comments

Upcoming Bootcamps Starting THIS WEEK!
Strength & Conditioning Bootcamp – (M/W/F @6:15am)
Strength & Conditioning Bootcamp – (M/W/F @7:15am)
Strength & Conditioning Bootcamp– (M/W/F @6:00pm)
Weight Loss Bootcamp– (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Bailing Seminar — Sat, March 12th
Z-Fit Joint Mobility Seminar — Sat, March 19th
Nutrition Guide Rollout and Q&A — Sat, March 26th

Mikko Salo, 2009 CF Games Champion