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Pull And Run

12
Feb

Pull And Run

Thanks to everyone who came out to support and compete in the Couples Throwdown! 
Congratulations to Mats and Kerri for taking home the crown!

Durham Indoor Rowing Trials – February 27th!

WOD for Sunday 021311  – Click Here For Today’s Schedule 
Parallette Shoot Throughs
50 Strict Reps
Shoot Through Demo- here
–Rest–
For Time:
21 Deadlift (225/155)
Run 400m
18 Deadlift

Run 400m
15 Deadlift
Run 400m
12 Deadlift
Run 400m

Post Metcon Time to Comments
For the strength segment, perform 50 strict Parallette Shoot Throughs.  Each rep should begin with a strict pushup plank, a pushup with a brief pause in the bottom position, a shoot through with a brief hold in the full body plank position, and a dip with a brief pause at the bottom position.  Rep 50 should look as solid as Rep 1 AND have the same ROMLower and raise your body slowly.  You should be able to hold yourself in each position.  DON’T let your feet scrape the ground or kick the parallettes!  Keep your core tight and get your feet up.              

For the Metcon, scale the Deadlift load to 40% 1RM to maximize power output and intensity.         

Upcoming Bootcamps — Starting March 7th – SAVE 10% by 2/25 
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 February 15th – (Tues/Thurs @7pm) – Only 4 spots left!
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Nutrition Guide Rollout Session – Saturday, February 19
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar– Saturday, March 19
Durham Indoor Rowing Trials — Sun, February 27th

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