Durham Indoor Rowing Trials – February 27th! 
Early Bird registration ends FRIDAY!

WOD for Thursday 012711  – Click Here For Today’s Schedule 
Back Squat
Determine 1RM
Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM
Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM
–Rest–
21-15-9 For Time:
Power Snatch (95/65)
Ring Dips

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Back Squat. Use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM.  Bar must be squatted below parallel.  Use TWO spotters for all 1RM attempts!          

ENDURANCE WOD tonight at 6pm!
Row or Run
1min on, 1 min off
1 min on, 50 sec off
1 min on, 40 sec off
1 min on, 30 sec off
1 min on 20 sec off
1 min on, 10 sec off
Then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Upcoming Foundations Courses
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

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out!
[youtube]http://www.youtube.com/watch?v=bA1xkvdPdcc[/youtube]