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Siteplicity

Just Like Candy

November 29, 2010, , , 0
Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! WOD for Tuesday 113010 — – Click Here For Today’s Schedule  Weighted Pullups 5-5-3-3-1-1-1-1 –Rest– AMRAP in 15 Minutes of: 7 Deadlifts (225/155) 7 Box Jumps (24/20) Post Pullup Loads and Metcon Time to Comments For...
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Rhythmic Snatches

November 28, 2010, , , , 0
Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! WOD for Monday 112910 — – Click Here For Today’s Schedule  Overhead Squat 5 sets of 5 reps –Rest– KB Snatch Test (52/35) As many reps as possible in 10 minutes Post Overhead Squat Loads and KB...
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30/30 Club

November 27, 2010, , , , 0
Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! WOD for Sunday 112810 — – Click Here For Today’s Schedule  Handstand Pushups 5 sets for max reps –Rest– For Time: 30 Back Squats (1x Bodyweight) Run 400m 30 Burpees Post Metcon Time to Comments For the strength...
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Shopping Spree

November 26, 2010, , , 0
Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! WOD for Saturday 112710 — – Click Here For Today’s Schedule  Clean & Jerk 12×1 –Rest– For Time: 21-15-9 DB Squat Clean (40/25) 50-40-30 Double Unders Post C&J Loads and Metcon Time to Comments For the...
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Black Friday Hopper Deck

November 25, 20100
There will be WODs today at 10 and 11am only! WOD for Friday 112610   Hopper Deck WOD Post Time to Comments Coach Ryan will pull a different WOD from the Hopper Deck for the 10 and 11am WODs.     Upcoming Foundations Course– FINAL CLASS OF 2010! Starting Thursday, December 2nd (Tues/Thurs 7pm) – Only 2 spots left!...
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Gobble, Gobble

November 24, 2010, , , 0
  HAPPY THANKSGIVING! 9am WOD TODAY! There will be WODs on Friday at 10 and 11am only! WOD for Thursday 112510  “Jack” AMRAP in 20 minutes, with a partner: 10 Push Press (115/80) 10 KB Swings (52/35) 10 Box Jumps (24/20) Post Rounds Completed to Comments This is a Strength & Conditioning Hero WOD with a small...
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Goin’ Dippin’

November 23, 2010, , , , 0
The gym will be open on Thanksgiving Day for a team WOD at 9am! There will be WODs on Friday at 10 and 11am only! WOD for Wednesday 112410 — – Click Here For Today’s Schedule  Weighted Ring Dips 5-5-3-3-1-1-1-1 –Rest– 3 Rounds For Time: 9 Thrusters (115/80) 15 Box Jumps (24/20) Run 200m Post Dip Loads...
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Toes In The Water

November 22, 2010, , , 0
The gym will be open on Thanksgiving Day for a team WOD at 9am! There will be WODs on Friday at 10 and 11am only! WOD for Tuesday 112310 — – Click Here For Today’s Schedule  Snatch 15×1 –Rest– 5 Rounds For Time: 5 Deadlifts (75% 1RM) 10 Toes To Bar Post Snatch Loads and Metcon Time...
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Gone Snatchin’

November 21, 2010, , , , 0
The gym will be open on Thanksgiving Day for a team WOD at 9am! There will be WODs on Friday at 10 and 11am only! WOD for Monday 112210 — – Click Here For Today’s Schedule  Front Squat Determine 3RM –Rest– 6 Rounds For Time: 8 KB Snatch (52/35) 8 Burpees Post Front Squat Loads and Metcon...
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Hopper WOD 2.0

November 20, 2010, , 0
The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Sunday 112110 — – Click Here For Today’s Schedule  Hopper Deck WOD Coach will draw a WOD for each class from the Hopper Deck.  Post Results to Comments It is not suggested that you attempt to do both the 9 and...
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