Pardon the mess everyone! The painting should be done by this weekend and everything put back in its place! Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Friday 022511 – Click Here For Today’s Schedule Deadlift 3 reps @65% 3 reps @70% 3 reps @80% 3...Read More
Pardon the mess everyone! The painting should be done by this weekend and everything put back in its place! Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Thursday 022411 – Click Here For Today’s Schedule Snatch 5 sets of 5 – as heavy as possible –Rest–...Read More
Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Wednesday 022311 – Click Here For Today’s Schedule L-Sits Take 20 minutes to work on L-Sits and L-Sit Progressions Progression video here –Rest– 4 Rounds For Time: Row 500m 3 Rounds of 5 Pullups/10 Pushups/15 Air Squats...Read More
Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Tuesday 022211 – Click Here For Today’s Schedule GHD Back/Hip Extensions 50 Strict Reps We are going for the 3rd movement shown in this video –Rest– “Mike’s Birthday WOD” AMRAP in 9 minutes: 9 Deadlifts 7 Cleans 5 Jerks...Read More
Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Monday 022111 – Click Here For Today’s Schedule Overhead Squat Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM –Rest– “Doug” 9-15-21 For...Read More
Did you miss the Nutrition Session yesterday? No worries. There will be another one in March! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 022011 – Click Here For Today’s Schedule Bench Press 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– Establish a Max Distance Standing Broad...Read More
Official Nutrition Guide Rollout TODAY from 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 021911 – Click Here For Today’s Schedule Ring Dips Take 20 minutes to practice Ring Dips and variations Can you get this deep? –Rest– AMRAP in 15 minutes: 15 Chest to Bar Pullups 30 second Ring L-Sit Post Metcon...Read More
Official Nutrition Guide Rollout TOMORROW 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Friday 021811 – Click Here For Today’s Schedule Weighted Pullups 5 sets of 5 reps –Rest– “Wittman” 7 Rounds For Time: 15 KB Swings (52/35) 15 Power Cleans (95/65) 15 Box Jumps (24/20) Post Pullup Loads and Metcon Time to Comments For...Read More
Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Wednesday 021611 – Click Here For Today’s Schedule Snatch Determine 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM Coach Burgener corrects some Snatches...Read More
