Fifth Ape Seminar – February 5th! 
Early Bird registration until Jan. 21st!

Durham Indoor Rowing Trials – February 27th! 
Early Bird registration until Jan. 27th!

WOD for Wednesday 011911  – Click Here For Today’s Schedule 
Back Squat
3 reps @65%
3 reps @70%
3 reps @80%
3 reps @85%
Max reps @95%
–Rest–
5 Rounds For Time:
20 GHD Situps
5 Push Jerks (75% 1RM) 

Post Back Squat Loads and Metcon Penalties to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  All squats should be done below parallel.  Use TWO spotters for all max effort sets.   

For the Metcon, choose GHD situps wisely.  Sub 25 Abmat Situps each round for GHD’s. 

*NEW CLASS ANNOUNCEMENT*
Beginning this Saturday, January 22nd, we will offer an hour long Mobility Workout at 11am.  Questions about stretching, foam rolling, using lacrosse balls?  This is for YOU!   See a more detailed description of the class here

Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm) – Only 2 spots left!
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