Solid Landings

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

Volunteer Meeting Wednesday Night at 7pm!

WOD for Monday 120610 — – Click Here For Today’s Schedule 
Back Squat 
warmup, then 3 sets of 5 reps as heavy as possible
–Rest–
3 Rounds For Time:
25 Box Jumps (24/20)
25 Overhead Walking Lunges (45/35)

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, warmup and then do 3 sets of 5 reps as heavy as possible.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Be sure to squat below parallel….hip crease below top of patella.

For the Metcon, you must land your entire foot on the top of the box for each Box Jump before jumping or stepping off. 

ENDURANCE WOD tonight at 6pm!
Run or Row
3 Rounds of:
15seconds on 15 seconds off for 5min
Rest 3 min

Upcoming Events
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]