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Driving Nails

3
Nov

Driving Nails

Next Bootcamps start in ONE WEEK!
Tell your friends and receive ONE MONTH FREE for every new friend who registers!      

WOD for Thursday 110410 — – Click Here For Today’s Schedule 
Clean & Jerk

12×1
–Rest–
One Minute On, One Minute Off for 15 minutes:
30 Sledgehammer Swings (10/8) 
If you do not get 30 Sledge Hammer Strikes in 1 minute, count a penalty.  For every penalty counted perform 10 burpees at the end of the WOD. 

Post Clean & Jerk Loads and Metcon Time to Comments
For the strength segment, you will do 15 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.  Clean should be received in a full front squat position.  Use Split Jerks to get the weight overhead.  

ENDURANCE WOD at 6pm!
8 Rounds
Run 200m  or Row 250m
5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

*SURVEY QUESTION OF THE DAY*
If we offered a 7:15am WOD, would you attend it regularly, ie 2-3 times per week?  Post answer to comments

Upcoming Bootcamps Starting November 8th
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 CourseFINAL CLASSES OF 2010!
Starting Tuesday, November 9th (Tues/Thurs 7pm)
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15

Some of you are not very comfortable yet swinging the Sledgehammer….Watch this!
[youtube]http://www.youtube.com/watch?v=_bNUIDrRnUk&feature=related[/youtube]

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