Volunteers still needed for the Carolina Fitness Challenge on December 11th!
Sign up sheets are on the whiteboard at the gym!
Volunteer Meeting Next Wednesday, 12/8, at 7pm!
WOD for Friday 120310 — – Click Here For Today’s Schedule
Clean & Jerk
3 Rounds For Time:
21 KB Swings (52/35)
Post Clean & Jerk Loads and Metcon Time to Comments
For the strength segment, you will do 12 Clean & 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.
OPEN GYM tonight from 7-8pm! Make up a missed WOD or work on your lifts.
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Donny Shankle Clean and Jerk!