Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out! [youtube]http://www.youtube.com/user/JCPistell#p/u/4/vS0XjECuuks[/youtube] WOD for Thursday 020311  – Click Here For Today’s Schedule  Bench Press 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...Read More

Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Tuesday 020111  – Click Here For Today’s Schedule  Ring Dips 50 Strict Reps –Rest– AMRAP in 15 minutes: 15 DB Push Press (40/25) Run 200m Post Metcon Rounds to Comments For the strength segment, perform 50 strict Ring Dips.  Rep 50 should...Read More

Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Monday 013111  – Click Here For Today’s Schedule   Squat Clean 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% A day of training at Pendlay’s California Strength — here –Rest– For Time: 20-18-16-14-12-10-8-6-4-2 Double Unders 1-2-3-4-5-6-7-8-9-10...Read More

Durham Indoor Rowing Trials – February 27th!  Early Bird registration ends FRIDAY! WOD for Monday 012411  – Click Here For Today’s Schedule  Parallette Shoot Throughs 50 Strict Reps –Rest– On the minute for 15 minutes: 10 Box Jumps (24/20) AMRAP Pullups/Pushups in time remaining each minute Post Metcon Pullup and Pushup Totals to Comments For the strength...Read More

Fifth Ape Seminar – February 5th!  Early Bird registration until Jan. 21st! Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Friday 012111  – Click Here For Today’s Schedule  Ring Inversions Practice ball ups, inversions, and levers on the rings  –Rest– 5 Rounds For Time: Row 1000m/800m/600m/400m/200m 10 Thrusters (65/45) 10...Read More

Fifth Ape Seminar – February 5th!  Early Bird registration until Jan. 21st! Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Thursday 012011  – Click Here For Today’s Schedule  Knees To Elbows 50 Strict Reps  –Rest– AMRAP in 15 minutes: 5 Power Cleans (135/95) 10 Pistols (5 each leg) 15 Double...Read More

Fifth Ape Seminar – February 5th!  Early Bird registration until Jan. 21st! Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Monday 011711  – Click Here For Today’s Schedule  Ring Pushups Take 20 minutes and practice your Ring Pushups –Rest– 4 Rounds: Run 400m and then perform as many Air Squats...Read More

Fifth Ape Seminar – February 5th!  Durham Indoor Rowing Trials – February 27th! WOD for Thursday 011311  — Click Here For Today’s Schedule  Double Unders Take 20 minutes to work on your Double Unders –Rest– AMRAP in 20 minutes: 10 Power Cleans (115/75)  20 KB Swings (52/35) 30 Double Unders Post Rounds Completed to Comments ENDURANCE WOD tonight...Read More

NEW BOOTCAMPS START TODAY!  WELCOME BOOTCAMPERS! WOD for Monday 011011  — Click Here For Today’s Schedule  Press Determine New 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 –Rest– 21-15-9 Reps For Time: Overhead Squats (95/65) Box Jumps (24/20) Post...Read More

NEW BOOTCAMPS START MONDAY!  WOD for Friday 010711  — Click Here For Today’s Schedule  Muscle Ups Take 20 minutes and work on your Muscle Up progressions  –Rest– For Time: Row 2000m Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011.   For the...Read More