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New Year Strong

9
Jan

New Year Strong

NEW BOOTCAMPS START TODAY! 

WELCOME BOOTCAMPERS!

WOD for Monday 011011  — Click Here For Today’s Schedule 
Press
Determine New 1RM
Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM
Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM

–Rest–
21-15-9 Reps For Time:
Overhead Squats (95/65)
Box Jumps (24/20)

Post Press Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM.  

The Metcon is designed to be short and powerful.  Choose an Overhead Squat load that allows you to perform each round unbroken.

ENDURANCE WOD tonight at 6pm!
Row
6 Rounds
500m holding best possible pace
Rest 2 minutes

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

Upcoming BootcampsStarting TODAY  
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 25th – (Tues/Thurs @7pm)

Upcoming Events
CrossFit Rowing Foundations Certification – Saturday, January 15
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

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