Pardon the mess everyone!  The painting should be done by this weekend and everything put back in its place! 

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th!

Durham Indoor Rowing Trials – SUNDAY @8am!

WOD for Friday 022511  – Click Here For Today’s Schedule 
Deadlift
3 reps @65%
3 reps @70%
3 reps @80%
3 reps @85%
3 reps @95%
–Rest–
“Annie” 
50-40-30-20-10 For Time:
Double Unders
Situps

Post Deadlift Loads and Metcon Time 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.     

This is a Strength & Conditioning Benchmark WOD.  Do situps on GHD, Abmat, or anchored Abmat to scale accordingly.         

Upcoming Bootcamps — Starting March 7th – SAVE 10% by 2/25 
Strength & Conditioning Bootcamp – (M/W/F @6:15am)
Strength & Conditioning Bootcamp – (M/W/F @7:15am)
Strength & Conditioning Bootcamp– (M/W/F @6:00pm)
Weight Loss Bootcamp– (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th
Z-Fit Joint Mobility Seminar — Sat, March 19th
Nutrition Guide Rollout and Q&A — Sat, March 26th

Try not to pass out…
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