Register for “Bailing Class” this Saturday! It’s FREE! Got a nagging injury or ailment? You NEED to attend the Z-Fit Seminar on March 19th! WOD for Thursday 031011 – Click Here For Today’s Schedule Elevated Parallette Pushups Max Sets of 3 Reps in 10 minutes Video here –Rest– AMRAP in 15 minutes: 10 Overhead Squat (50% bodyweight) 10...Read More
Register for “Bailing Class” this Saturday! It’s FREE! Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Monday 030711 – Click Here For Today’s Schedule Ring Inversions/Skin the Cats/Front Levers/Back Levers Take 20 minutes to work on the rings –Rest– 5 Rounds For Time: 10 Pullups 20 KB Swings (52/35) 30 Situps 40 Double Unders...Read More
Great work to everyone who participated in the Durham Indoor Rowing Trials yesterday! Check out “Bailing Class” on Saturday, March 12th! WOD for Monday 022811 – Click Here For Today’s Schedule Press Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @ 65%, 75%, max reps @ 85% “working...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 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
Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Monday 021411 – Click Here For Today’s Schedule Overhead Squat 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– 5 Rounds for Max Reps (not for time): Pushups Sprint 50m immediately out of last...Read More
Thanks to everyone who came out to support and compete in the Couples Throwdown! Congratulations to Mats and Kerri for taking home the crown! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 021311 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps Shoot Through Demo- here –Rest– For Time: 21 Deadlift...Read More
Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Monday 020711 – Click Here For Today’s Schedule Snatch 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% Snatch Practice at Coach Pendlay’s Gym – here –Rest– “Karen” For Time: 150 Wall...Read More
