The 2010 Carolina Fitness Challenge is coming December 11th!
Check out the details: www.carolinafitnesschallenge.com
WOD for Thursday 093010 — – Click Here For Today’s Schedule
Warmup: 3 reps @40/50/60/70% 1RM
Work: 3 sets of 3 reps @85% 1RM
21-15-9 Reps For Time:
Post Back Squat Loads and Metcon Time To Comments
For the strength segment, you will do four warmup sets for the Back Squat and then 3 work sets at 85% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. All squats should be below parallel!
This is a CrossFit Benchmark WOD. Scale as necessary to ensure proper movement execution.
ENDURANCE WOD tonight at 6pm!
Run or Row
3 min intervals
*SURVEY QUESTION OF THE DAY*
Would you be interested in a gym Halloween party on Saturday night, October 23rd? Please post answer to comments so we can decide whether to schedule it or not
Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration now open!
CrossFit Rowing Foundations Certification – Saturday, January 15
Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd. Register here