It’s “Bring a Friend to Bootcamp Week”!  Got a friend who’s interested in your training?

Bring them to Bootcamp this week!

WOD for Thursday 060911 – Click Here For Today’s Schedule
Wall Ball
Perform 5 Unbroken Wall Ball on the minute for 10 minutes (with a partner counting good reps)
–Rest–
For Time:
30/20/10 GHD Situps
Row 500m before each Round of Situps

Post Metcon Time to  Comments
The focus for the strength segment is on GOOD FORM.  All Wall Ball Shots should be performed with full ROM.  Maintain good posture, keep your weight in your heels, eyes up, and knees tracked over your toes.  Squat below parallel and fully extend knees and hips at the top.  And hit the designated target line on every rep!

For the Metcon, sub anchored Abmat Situps for GHD situps IF you are unaccustomed to the GHD.  Try to maintain a Rowing “strokes per minute” rate not higher than 30 s/m.

ENDURANCE WORKOUT tonight at 6pm with Coach Erin!

*SURVEY QUESTION OF THE DAY*
Who’s up for a pool party/potluck?  Please take this short survey so we can plan an event.

Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm)

Upcoming Bootcamps — Beginning June 27th!  SAVE 10% before June 17th!
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
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th
Shoulder Health and Rehab Seminar — Sat, June 18th

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email [email protected] or call (571) 224-3706 to schedule your workouts.