NEW BOOTCAMPS COMING JANUARY 10th! 

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WOD for Sunday 121910 — – Click Here For Today’s Schedule 
Deadlift
Establish 3RM
–Rest–
5 Rounds For Time:
7 Deadlifts (225/155) 
21 Double Unders

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, take 20 minutes and work up to the heaviest 3 rep load you can handle.  All reps should be lowered to the floor.  No dropping. 

For the Metcon, use a Deadlift load of  roughly 55% 1RM to maximize power output and intensity.   

Upcoming Bootcamps — Starting January 10th — SAVE 10% before 12/31
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 Events
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Durham Indoor Rowing Trials — Sun, February 27th