Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Saturday 050711 – Click Here For Today’s Schedule Snatch Complex 5 sets of: 1 Hang Power Snatch + 1 Snatch Balance + 1 Squat Snatch –Rest– 3 Rounds For Max Reps: 1 Minute Rowing (calories) 1 Minute Box Jumps (30/24) 1 Minute...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Thursday 050511 – Click Here For Today’s Schedule Overhead Squats 3 sets of 20 reps (55-60% 1RM) –Rest– 5 Rounds For Time: 9 Clusters (95/65) 9 Pullups Post Overhead Squat Loads and Metcon Time to  Comments For the strength segment, perform 3...Read More

New Bootcamps Start TODAY! WOD for Monday 050211 – Click Here For Today’s Schedule Front Squat 3-3-3-1-1-1-1 –Rest– 50-40-30-20-10 KB Swings (52/35) 25-20-15-10-5 Ring Dips Post Front Squat Loads and Metcon Time to  Comments For the strength segment, perform Front Squats increasing weight each set up to the heaviest single rep you can do. For...Read More

New Bootcamps Start Monday! WOD for Thursday 042811 – Click Here For Today’s Schedule Deadlift 3 sets of 20 Reverse Hypers 3 sets of 10 Hollow Rocks 3 sets of 10 –Rest– Tabata Intervals Abmat Situps Back Extensions Box Jumps (24/20) Post Deadlift Loads and Total Metcon Reps to  Comments For the strength segment, perform...Read More

New Bootcamps Start Next Monday! WOD for Monday 042511 – Click Here For Today’s Schedule Back Squat 5-5-3-3-3 –Rest– 5 Rounds For Time: Run 200m 10 Pullups Run 200m 5 Power Snatch (135/95) Post Back Squat Loads and Metcon Time to  Comments For the strength segment, perform Back Squats increasing weight each set up to the heaviest set...Read More

New Bootcamps Start May 2nd! SAVE 10% before this Friday! WOD for Thursday 042111 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 10 Rounds For Time: 10 Burpees 10 Ring Dips Post Time to Comments For the skill segment, perform 50 Strict Parallette Shoot Throughs.  Emphasize a good, solid plank...Read More

New Bootcamps Start May 2nd! SAVE 10% before this Friday! WOD for Wednesday 042011 – Click Here For Today’s Schedule Take 20 minutes to work on your Handstands! –Rest– AMRAP in 15 minutes: 10 Handstand Pushups 20 Box Jumps (24/20) Run 200m Post Rounds to Comments For the skill segment, take 20 minutes to work...Read More

New Bootcamps Start May 2nd! SAVE 10% before this Friday! WOD for Monday 041811 – Click Here For Today’s Schedule Bench Press (Week 3) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95% –Rest– AMRAP in 12 minutes: 5 Deadlifts (1.5x...Read More

We’re going to see the Durham Bulls on Saturday, May 7th! Reserve your tickets by TODAY here! WOD for Thursday 041411 – Click Here For Today’s Schedule Press (Week 3) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95% –Rest– 7...Read More

We’re going to see the Durham Bulls on Saturday, May 7th! Reserve your tickets by TOMORROW here! WOD for Wednesday 041311 – Click Here For Today’s Schedule Muscle Ups Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 3 reps @70%, 80%, max reps @90% –Rest– For Time: Run 1600...Read More