Smellin’ Helen

We’re hosting the 4th Annual Carolina Fitness Challenge on Saturday, January 12th!

We need volunteers!  If you’re able to help, please sign up for a time slot on the WOD Board at the gym. 

Volunteers get free admission and free lunch!

WOD for Friday 010413 – Click Here For Today’s Schedule
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Time to Comments
After a thorough warmup, you get three attempts, and ONLY three attempts, at a 1RM for each of the three movements.  They must be done in the order listed.  Add your highest attempt for each lift together for your Strength & Conditioning Total.

ENDURANCE WORKOUT tonight at 6pm!  Bring a stopwatch!

American KB Swing with Jeff Martone
[youtube]http://www.youtube.com/watch?v=Jv3olIBrNhw[/youtube]

New Bootcamps Start on Monday! 

Tell your friends and get 50% of your next month’s payment for anyone who registers!