The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th!  Time is running out to sign up!  More info

WOD for Saturday 020412 — Click Here For Today’s Schedule
KB Snatch
Drills, then test
5 minutes – Perform as many snatches as possible (use heaviest safe load and switch hands as needed)
–Rest–
With a partner for time:
200 KB Swings
300 Double Unders 
Run 1 Mile

Post Power Clean Loads and Workout Time to Comments
For the skill segment, you will practice a series of KB Snatch drills.  Then you will perform a short, 5 minute KB Snatch “test”…as many reps as possible with as much safe load as possible in 5 minutes.  You can switch hands and put the KB down as many times as necessary.

For the conditioning workout, you will have a partner.  You can share the workload for the KB Swings and Double Unders.  Both partners must complete the 1 mile run.  Time stops when both partners have finished the run.

MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am!  PILATES today at noon!

All classes today will be held in the park behind the gym.  The gym is not open or available for any open workouts or strength training.

Meet in the big room adjacent to the gym!

The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th!  Choose your partner and sign up!  More info

WOD for Saturday 012812 — Click Here For Today’s Schedule
Coach Stew’s Choice

Post Workout Time to Comments
Today’s workout is Coach Stew’s choice.  It will be held in the park out back.  Be prepared to potentially get a little dirty.

MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am – Meet in the big room next to the gym! 

There is NO PILATES today!

WOD for Monday 011612 — Click Here For Today’s Schedule
Back Squat
5-5-5-3-3-3
–Rest–
AMRAP in 8 minutes:
1 Turkish Get Up
3 KB Snatch
3 1-arm KB OHS (alternate hands each round)
(1+3+3 = 1 round)

Post Back Squat Loads and Workout Rounds Completed to Comments
For the strength session, gradually add weight to the bar working up to the heaviest set of 3 you can do for the day.  Make sure all reps are squatted below parallel and use two spotters on all max efforts.

For the conditioning workout, use the same KB for all three movements.  Perform the first half of the TGU (to standing), then 3 snatches and 3 OHS, and then complete the TGU (back to the floor).  That completes one round. 

ENDURANCE WORKOUT tonight at 6pm!

Rob Orlando, CF Games athlete, Back Squat Workout

Click here to view the embedded video.

WOD for Friday 010612 — Click Here For Today’s Schedule
Gymnastics
Pick 1 or 2 movements and practice for 20-30 minutes
–Rest–
Turkish Get Ups
Max Reps in 10 minutes
Pick a doable load and stick with it

Post Gymnastics Movements and TGU Completed to Comments
For the skill segment, pick 1 or 2 gymnastics skills and practice for the session.

For the conditioning workout, pick a load you can handle and perform TGUs at a steady pace for ten minutes.  DO NOT RUSH.  The goal is to do as many solidly executed reps as possible.

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts. 

Jeff Martone on the 1st, and most important, part of the Turkish Get Up, the Turkish Sit Up

Click here to view the embedded video.

WOD for Thursday 122911 — Click Here For Today’s Schedule
20 minutes of gymnastics practice (choose your own skill)
–Rest–
13-12-11-10-9-8-7-6-5-4-3-2-1 Reps For Time:
KB Swings (52/35)
Burpees
There is a 10 minute time cap

Post Gymnastics Skill and Workout Time to Comments
For the skill segment, pick 1 or 2 gymnastics movements and practice for 20 minutes.

For the conditioning workout, starting with 13 and going down to 1, alternate between KB Swings (Russian or American) and Burpees.  There is a 10 minute time limit.  Get as much work done as possible.

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
5 rounds:
Row 4 minutes, resting 2 minutes between rounds.
Row rounds 1 through 5 at 70, 75, 80, 90, and 95% effort, respectively, increasing both s/m and meters rowed

Tucker on the Muscle Up

Click here to view the embedded video.

Toys and Treats for Tails

Toy & food drive benefiting the animals at the Durham County Animal Shelter

You can drop your donations in the bin at the gym

FOR THE DOGS:
• Small bite dry food  (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys

FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys