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Siteplicity

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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Partner Cleaning Mayhem

November 19, 2010, , , 0
The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Saturday 112010 — – Click Here For Today’s Schedule  Bench Press 5-5-3-3-1-1-1-1 –Rest– Partner WOD AMRAP in 12 minutes: One partner does 10 Ring Dips, while the other partner performs as many Squat Cleans (135/95) as possible.  Take turns for...
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In Case You Missed It

November 18, 2010, , , , 0
The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Friday 111910 — – Click Here For Today’s Schedule  Deadlift Establish a 3RM –Rest– 4 Rounds Row 250m or Run 200m Rest 2 minutes between rounds Then, 4 Rounds Row 150m or Run 100m Rest 1 minute between rounds Post Deadlift Loads...
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All Muscled Up

November 17, 2010, , , , 0
Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Thursday 111810 — – Click Here For Today’s Schedule  Skill: Muscle Ups –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Rep Rounds: Box Jumps (24/20) KB Swings (70/52) Double Unders Post Metcon Time to Comments For the skill segment, practice your Muscle...
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Hard and Fast

November 16, 2010, , , 0
Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Wednesday 111710 — – Click Here For Today’s Schedule  Snatch 12×1 –Rest– 21-15-9 Reps For Time: DB Push Press (40/25) Burpees Post Snatch Loads and Metcon Time to Comments For the strength segment, you will do 12 Snatches.  Progressively...
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