We’re hosting the 4th Annual Carolina Fitness Challenge on Saturday, January 12th!

We need volunteers!  If you’re able to help, please sign up for a time slot on the WOD Board at the gym. 

Volunteers get free admission and free lunch!

WOD for Wednesday 010213 – Click Here For Today’s Schedule
Moblity:  Hips, Calves, and Feet
Skill:  Double Unders
WOD:
“Annie”
50-40-30-20-10 Reps For Time:
Double Unders
Situps

Post Workout Time to Comments
This is a Strength & Conditioning benchmark workout. If you don’t have Double Unders, resolve to get them in 2013!  For today, any substitution should be jump rope related…attempts, 3:1 singles, etc.  For Situps, you can surely do them on the GHD IF you are conditioned for them.  If you’re not sure, ask your Coach!  Otherwise, perform them anchored or unanchored on an Abmat.  Speaking of Abmats, if you’re interested in purchasing an Abmat for home, shoot Dave an email ([email protected]).

Even Mikko Salo (2009 CF Games Champ) needs help with Double Unders
[youtube]http://www.youtube.com/watch?v=1s_XAq0Ubts[/youtube]

Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!