Throwing Down

WHOLE 9 NUTRITION SEMINAR!
Thursday, May 6th!  Only a few spots left!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our Foundations Classes!

WOD for Tuesday 042710 – Click Here For Today’s Schedule 
“The Gauntlet”
Complete the following in 30 minutes and in this order:
“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pullups
“Karabel”
10 Rounds
3 Snatch — power, split, or squat (135/95)
15 Wall Ball (20/12)
“Cindy”
5 Pullups
10 Pushups
15 Air Squats

Post Number of Rounds of “Karabel” and “Cindy” to Comments
This is WOD #5 from the 2010 Strength & Conditioning Games Hawaii Sectional.  The WODs must be done in the posted order. This WOD will last 30 minutes for everyone.  If you have not completed “Karabel” by the 25 minute mark you will note the number of rounds completed and move on to “Cindy”.  Score is total number of Karabell and Cindy rounds completed.  Load for the Snatch in Karabell should be scaled to allow for proper movement execution. 

*SURVEY QUESTION OF THE DAY*
We are looking at scheduling some events for the next few months.  What seminars would you be interested in attending?  Post answer to comments

EVENTS @ CROSSFIT DURHAM
Whole9 Nutrition Workshop — Thursday, May 6th — 6 spots left!

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

Amanda Miller July 16, 1985 – April 23, 2010.  Pictured at the 2009 Strength & Conditioning Games.