NEW BOOTCAMPS COMING JANUARY 10th!
EARLY BIRD DISCOUNT before 12/31!
WOD for Wednesday 122910 – – Click Here For Today’s Schedule
Clean & Jerk
On the minute for 15 minutes:
2 Power Cleans (75% 1RM)
1 Max Height Box Jump
Post C&J Loads, Power Clean Load and Box Height to Comments
For the strength segment, you will do 15 Clean and Jerks. Progressively add weight up to a comfortable “working” weight. You should not really miss anymore than 3-4 attempts. Use good sense and judgement for all lifts. When in doubt, live to lift again another day. Cleans should be received in a full front squat.
For the Metcon, choose the highest box you can jump on for a single rep. Power Cleans should start at the floor and be received in a solid rack position.
*NEW YEAR’S WEEK SCHEDULE*
Friday – No Evening WODs
Saturday — TBD
Sunday — Regular Schedule
Upcoming Bootcamps — Starting January 10th — SAVE 10% before 12/31
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials – Sun, February 27th
Coach Pendlay on Back Extensions