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Benchmark Week 2011 – “Elizabeth”

5
Jan

Benchmark Week 2011 – “Elizabeth”

NEW BOOTCAMPS START MONDAY! 

WOD for Thursday 010611  — Click Here For Today’s Schedule 
Ring Dips
Take 20 minutes and work on your Ring Dip progressions — static holds, hand turnouts, negatives, etc
–Rest–
“Elizabeth”

21-15-9 Reps For Time:
Clean(135/95)
Ring Dips

Post Time to Comments
We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011.  

For the Metcon,  prescribed calls for full squat cleans!  If you choose to do Power Cleans you may register an RX score on the whiteboard with a “PC” designation.      

ENDURANCE WOD tonight at 6pm!
Run
3 rounds
Run 100m, Rest 100m time
Run 200m, Rest 200m time
Run 400m, Rest 400m time
Row
3 rounds
Row 125m, Rest 125m time
Row 250m, Rest 250m time
Row 500m, Rest 500m time

*SCHEDULE UPDATE*
Beginning Monday, January 10th we will offer a 7:15am WOD each morning, Monday through Friday!  

Upcoming BootcampsStarting January 10th – SAVE 10% before Jan 7th! 
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)

Upcoming Foundations Courses
Starting January 4th – (Tues/Thurs @7pm) – FULL!

Starting January 25th – (Tues/Thurs @7pm)

Upcoming Events
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

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