It’s “Bring a Friend to Bootcamp Week”!  Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Monday 060611 – Click Here For Today’s Schedule Pushups Perform 5 PERFECT reps on the minute for 10 minutes (Perfect = hold bottom and top plank positions for a 1-Mississippi count) Then,...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Saturday 060411 – Click Here For Today’s Schedule Metcon: In teams of three, AMRAP in 15 minutes: 3 Power Clean (135/95) 6 Pushups 9 Box Jumps (24/18) Rest EXACTLY five minutes, and then: In teams of three, AMRAP in 15 minutes: 5 Pullups 10 Burpees...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Friday 060311 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– 21-15-9-9-15-21 Rep Rounds For Time: GHD Hip Extensions Box Jumps (24/20) Post Deadlift Loads and Metcon Time to  Comments For the strength segment, perform Deadlifts in sets of two working up to the heaviest...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Thursday 060211 – Click Here For Today’s Schedule Max Height Box Jump Take no more than 8 attempts Max Distance Broad Jumps Take no more than 8 attempts –Rest– AMRAP in 15 minutes: Run 400m 15 KB Swings (52/35) Max Rep Pullups/Ring Rows (do not...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Tuesday 053111 – Click Here For Today’s Schedule Snatch 6×1 –Rest– 7 Rounds For Time: 35 Double Unders 1 Full Snatch (80% 1RM) Post Snatch Loads and Metcon Time and Total of Completed Snatches to  Comments For the strength segment, perform full Snatches adding weight...Read More

There will be one WOD today for all athletes at 10am and one Bootcamp Workout tonight at 7pm for all Bootcampers! WOD for Monday 053011 In teams of 2 complete: “Murph” Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mile Both partners must complete each mile run.  Partition the other work...Read More

NC Race For The Triangle — TEAM MELINDA! There will be one WOD on Monday at 10am! WOD for Sunday 052911 – Click Here For Today’s Schedule In teams of 2 complete: Run 400m 25 KB Swings (52/35) 200m Farmer’s Walk (52/35) – in each hand 200m Waiter’s Walk (50/35) – sandbag 25 Box Jumps...Read More

NC Race For The Triangle — TEAM MELINDA! ENDURANCE WORKOUT today at 9am with Coach Paul! MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am! WOD for Saturday 052811 – Click Here For Today’s Schedule 4 Rounds For Time: 27 Jumping Air Squats 27 Plyo Pushups (hand release at the top) 27 Deadlifts (bodyweight) 27 Abmat...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Friday 052711 – Click Here For Today’s Schedule Deadlift 4-4-4-4 –Rest– 3 Rounds For Time: 12 Overhead Squats (135/95) 7 Muscle Ups Post Deadlift Loads and Metcon Time to  Comments For the strength segment, perform Deadlifts increasing weight each set up to the heaviest set...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Thursday 052611 – Click Here For Today’s Schedule Pullups Every minute on the minute for 10 minutes, complete 5 reps of the following: Elite:  L-Pull ups Advanced:  Strict and/or weighted. Intermediate:  Kipping Beginner:  Banded –Rest– AMRAP in 12 minutes: 4 CTB Pullups 6 Pushups 8 Broad...Read More