*There will be NO WODs at 6:15, 7:15, or 8:30am and NO Foundations class at 7:15am* FIFTH APE SEMINAR – FEBRUARY 5th!  Be there to find your “inner ape”! WOD for Tuesday 011111  — Click Here For Today’s Schedule  Back Squat 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% Max reps @85% –Rest–...Read More

NEW BOOTCAMPS START MONDAY!  WOD for Saturday 010811  — Click Here For Today’s Schedule  Kipping Pullups Take 20 minutes and work on your Kipping Pullups –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Rounds Completed to Comments We will do a different Benchmark WOD each day this week to help...Read More

NEW BOOTCAMPS START MONDAY!  WOD for Friday 010711  — Click Here For Today’s Schedule  Muscle Ups Take 20 minutes and work on your Muscle Up progressions  –Rest– For Time: Row 2000m Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011.   For the...Read More

There are no evening WODs tonight! Partner WOD tomorrow morning at 11am! NEW BOOTCAMPS COMING JANUARY 10th!  EARLY BIRD DISCOUNT before 12/31! WOD for Friday 123110 – – Click Here For Today’s Schedule  Rack Jerk 10x 1 as heavy as possible –Rest– For Max Rep Squats and Mile For Time: Tabata “Bottom to Bottom” Squat Run...Read More

NEW BOOTCAMPS COMING JANUARY 10th!  EARLY BIRD DISCOUNT before 12/31! WOD for Thursday 123010 – – Click Here For Today’s Schedule  Overhead Squats 3 sets of 5 reps as heavy as possible –Rest– “Bea” For Time: 35 Double Unders 35 Ring Pushups 35 Double Unders 35 GHD Situps 35 Double Unders 35 Pullups 35 Double Unders...Read More

All WODs are on as regularly scheduled today! NEW BOOTCAMPS COMING JANUARY 10th!  Forgot Someone On Your Holiday List?  Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 122810  Parallette Shoot Throughs 50 Strict Reps –Rest– 21-15-9 For Time: Knees To Elbows DB Power Snatch – each arm (40/25) Post Metcon Time to...Read More

NEW BOOTCAMPS COMING JANUARY 10th!  Still Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 122110 — – Click Here For Today’s Schedule  Parallette Shoot Throughs 75 Strict Reps –Rest– 10-9-8-7-6-5-4-3-2-1 Reps For Time: DB Snatch – each arm (40/25) Clapping Pushups Post Metcon Time to Comments For the skill segment, you...Read More

NEW BOOTCAMPS COMING JANUARY 10th!  Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Saturday 121810 — – Click Here For Today’s Schedule  Handstands Take 20 minutes to work on your handstands –Rest– AMRAP in 12 minutes: 12 Burpees  12 KB Snatch (52/35) 100m Farmer’s Carry (2x52lbs/2x35lbs) Post Reps Completed to Comments...Read More

NEW BOOTCAMPS COMING JANUARY 10th!  Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 121410 — – Click Here For Today’s Schedule  Ring Dips Do 75 strict reps –Rest– 2 minutes each for max reps with a 1 minute rest in between movements: Deadlift (225/155) Box Jumps (24/20) KB Swings (52/35)...Read More

Carolina Fitness Challenge is TOMORROW! WOD for Friday 121010 — – Click Here For Today’s Schedule  Handstands Take 20 minutes to work on your handstands –Rest– 3 Rounds For Time: Run 400m 15 Pullups 50 Air Squats 15 Pullups Post Metcon Time to Comments For the strength segment, take 20 minutes to work on Handstands.  They can be against...Read More