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 Thursday 022411  – Click Here For Today’s Schedule 
Snatch
5 sets of 5 – as heavy as possible 
–Rest–
Tabata Sledgehammer Swings 
8 Rounds
20 seconds on, 10 seconds off
Alternate hands each round

Post Snatch Loads and Sledgehammer Reps 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.  Snatch should be received in a full overhead squat.    

This Metcon is short…only 4 minutes!  Hit that tire AS HARD AS YOU CAN with every swing!     

ENDURANCE WOD tonight at 6pm!
Row or Run
12 Rounds
1 minute max effort
Rest 30 seconds

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
Z-Fit Dynamic Mobility Seminar– Saturday, March 19
Durham Indoor Rowing Trials — Sun, February 27th

Not everyday is a PR day…
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