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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Tuesday 111610 — – Click Here For Today’s Schedule  Clean & Jerk 12×1 –Rest– 3 Rounds For Time: 30 KB Swings (52/35) 25 Wall Ball (20/12) 20 Pullups Post C&J Loads and Metcon Time to Comments For...Read More

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Monday 111510 — – Click Here For Today’s Schedule  Skill: Handstand Pushups –Rest– AMRAP in 15 minutes: Run 400m 5 Deadlifts (85% 1RM) Post Deadlift Load and Rounds to Comments For the Metcon, use a Deadlift load...Read More

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Sunday 111410 — – Click Here For Today’s Schedule  Weighted Pullups 5-5-3-3-1-1-1-1 –Rest– 5 Rounds For Time: 20 Overhead Walking Lunges (45/25) 30 Double Unders Post Pullup Loads and Metcon Time to Comments For the strength segment,...Read More