Fifth Ape Seminar – February 5th! 

Durham Indoor Rowing Trials – February 27th!

WOD for Sunday 011611  – Click Here For Today’s Schedule 
GHD Back & Hip Extensions
50 Strict Reps
–Rest–
AMRAP in 15 minutes:
3 Handstand Pushups
6 Ring Dips
9 Pullups
Run 200m

Post Metcon Rounds to Comments
For the strength segment, perform 50 strict Back and Hip Extensions on the GHD (watch the video below from CF HQ).  Take your time.  Rep 50 should look as solid as Rep 1 AND have the same ROM.  DO NOT use momentum for any rep.  Lower and raise your body slowly.  You should be able to hold yourself in the top position.  Add additional load if necessary.   

Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm)
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 –

Back and Hip Extensions
[youtube]http://www.youtube.com/watch?v=LlItVJRXttw[/youtube]