NC Race For The Triangle — TEAM MELINDA! WOD for Wednesday 052511 – Click Here For Today’s Schedule Squat Clean 1-1-1-1-1-1-1-1 –Rest– 21-15-9 Reps For Time: Box Jumps (30/24) Ring Dips Post Squat Clean Loads and Metcon Time to  Comments For the strength segment, perform the Full Squat Cleans increasing weight each set up to...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Monday 052311 – Click Here For Today’s Schedule Overhead Squat 5-5-3-3-3 –Rest– “Katie P’s Birthday WOD” 2 Rounds of 28 Reps Each For Time: Kettlebell Snatch – any arm (52/35) Air Squats Toes to Bar Inverted Ring Rows (Feet up on a box so body...Read More

NC Race For The Triangle — TEAM MELINDA! Great job to Liz Selbst and Phil Bost at the Bull City Barbell Open yesterday! THANK YOU to all the volunteers that helped make it happen! WOD for Sunday 052211 – Click Here For Today’s Schedule 5 sets Plank Hold x max time Rest 60 seconds Side...Read More

NC Race For The Triangle — TEAM MELINDA! Come support our friends at the Animal Protection Society this Wednesday at Fullsteam from 5-8pm! WOD for Tuesday 051711 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– AMRAP in 20 minutes: 5 Chest to Bar Pullups 10 Wall Ball (20/12) 15 KB Swings (52/35) Post Deadlift...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Monday 051611 – Click Here For Today’s Schedule Front Squat 5-5-3-3-3 –Rest– 7 Rounds In 3 minutes, complete: 400m Run 12 Toes To Bar (see video) Use remaining time in each 3 minute interval to rest Post Front Squat Loads and Metcon Rounds to  Comments...Read More

We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Sunday 051511 – Click Here For Today’s Schedule Perform 1 Full Squat Clean every 30 seconds for 10 minutes –Rest– AMRAP in 10 minutes: 10 Toes To Bar 20 Double Unders Post Clean...Read More

We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Friday 051311 – Click Here For Today’s Schedule Deadlift 5-5-3-3-3-3 –Rest– “Freddy Krueger” 21-15-9 Reps For Time: KB Swings (70/52) Burpees Post Deadlift Loads and Metcon Time to  Comments For the strength segment,...Read More

We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Thursday 051211 – Click Here For Today’s Schedule Snatch Complex 5 sets:  3 Muscle Snatch from the Hang (video here) + 3 Overhead Squats –Rest– 21-15-9 Reps For Time: Box Jumps (24/20) Power...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Monday 050911 – Click Here For Today’s Schedule Back Squat 3 sets of 20 reps (55-60% 1RM) –Rest– AMRAP in 12 minutes: 30 Double Unders 15 Pushups (or 10 Ring Dips) Post Back Squat Loads and Metcon Time to  Comments For the...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Wednesday 050411 – Click Here For Today’s Schedule Ring Works Work on Dips, Ball Ups, Inversions, and Skin the Cats –Rest– AMRAP in 15 minutes: Run 400m 50 Sledgehammer Swings Post Rounds to  Comments For the skill segment, take the time to...Read More