Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Monday 100410 — – Click Here For Today’s Schedule  Front Squat Determine 1RM Warmup:  3 reps @40/50/60% 1RM Work: 1 rep @75/85/95% 1RM, then 3-4 attempts at a new 1RM –Rest– 10-9-8-7-6-5-4-3-2-1: KB Swings (70/52) Sprint 50m   Post Front Squat Loads and Metcon Time...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Friday 100110 — – Click Here For Today’s Schedule  Handstand Pushups 5 sets of 5 reps –Rest– AMRAP in 12 minutes: 3 Hang Power Snatch (115/75) 6 Supine Ring Rows 9 KTE   Post Handstand Pushups and Metcon Rounds To Comments For the strength segment,...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Friday 100110 — – Click Here For Today’s Schedule  Benchmark Suprise   Post Results To Comments For today’s WOD we will pull one Benchmark WOD from a hat at the beginning of class and do it.  We will take Diane, Annie, and Lynne out...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Friday 100110 — – Click Here For Today’s Schedule  Snatch Warmup:  3 reps @40/50/60/75% 1RM Work:  5 sets of 1 rep @90% 1RM –Rest– “Annie” 50-40-30-20-10 Reps For Time: Double Unders Situps   Post Snatch Loads and Metcon Time To Comments For the strength segment,...Read More

The 2010 Carolina Fitness Challenge is coming December 11th! Check out the details:  www.carolinafitnesschallenge.com WOD for Thursday 093010 — – Click Here For Today’s Schedule  Back Squat Warmup:  3 reps @40/50/60/70% 1RM Work:  3 sets of 3 reps @85% 1RM –Rest– “Diane” 21-15-9 Reps For Time: Deadlift (225/155) Handstand Pushups  Post Back Squat Loads and Metcon Time To...Read More

The 2010 Carolina Fitness Challenge is coming December 11th! WOD for Wednesday 092910 — – Click Here For Today’s Schedule  For Time: 5 Rounds For Time Row 500m Run 400m  Post Time To Comments *SURVEY QUESTION OF THE DAY* Would you be interested in a gym Halloween party on Saturday night, October 23rd?  Please post answer to comments...Read More

The 2nd Annual Carolina Fitness Challenge is coming December 11th! WOD for Tuesday 092810 — – Click Here For Today’s Schedule  Weighted Pullups 5 sets of 3 reps  –Rest– For Time: 25-20-15-10-5 Box Jumps (24/20) Burpees  Post Pullup Loads and Metcon Time To Comments For the strength segment, you will do four warmup sets for the Push...Read More

The 2nd Annual Carolina Fitness Challenge is coming December 11th! WOD for Monday 092710 — – Click Here For Today’s Schedule  Push Press Warmup:  3 reps @40/50/60/70% 1RM  Work:  5 sets of 3 reps @80% 1RM –Rest– One minute on, one minute off for 10 minutes: 30 KB Swings (70/35) You have 1 minute to get all 30...Read More

Thanks to everyone who came out for Fight Gone Bad 5  yesterday!!  We had over 50 athletes complete the WOD!  Donations are still possible until October 1st — click here to support  the Wounded Warrior Project and the LiveSTRONG Foundation!  WOD for Sunday 092610 — – Click Here For Today’s Schedule  Deadlift Warmup:  5 reps @40/50/60/70% 1RM  Work:  5...Read More

Fight Gone Bad 5  is TODAY!  If you can’t attend please consider donating to our team to support  the Wounded Warrior Project and the LiveSTRONG Foundation!  Heats of 5-7 athletes will begin around 9:20 and run til everyone has finished, probably by noon.  If you haven’t previously joined the team and raised money but would like to participate...Read More