NEW BOOTCAMPS START MONDAY! WOD for Thursday 010611 — Click Here For Today’s Schedule Ring Dips Take 20 minutes and work on your Ring Dip progressions — static holds, hand turnouts, negatives, etc –Rest– “Elizabeth” 21-15-9 Reps For Time: Clean(135/95) Ring Dips Post Time to Comments We will do a different Benchmark WOD each day this...Read More
NEW BOOTCAMPS START NEXT MONDAY! WOD for Monday 010311 — Click Here For Today’s Schedule Handstands Take 20 minutes and work on our handstands — free-standing or against the wall –Rest– “Fran” 21-15-9 For Time: Thrusters (95/65) Pullups Post Time to Comments We will do a different Benchmark WOD each day this week to help you...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Benchmark WOD-week coming this Monday! WOD for Sunday 010211 — Click Here For Today’s Schedule Snatch 12×1 –Rest– Row for 5 minutes at a 20 stroke per minute pace then Max Push Ups in 5 minutes then Row for 5 minutes at a 20 stroke per minute pace Post Snatch Loads,...Read More
NEW BOOTCAMPS COMING JANUARY 10th! EARLY BIRD DISCOUNT before 12/31! WOD for Thursday 123010 – – Click Here For Today’s Schedule Overhead Squats 3 sets of 5 reps as heavy as possible –Rest– “Bea” For Time: 35 Double Unders 35 Ring Pushups 35 Double Unders 35 GHD Situps 35 Double Unders 35 Pullups 35 Double Unders...Read More
There is NO 6:15 WOD today. All other WODs are on! NEW BOOTCAMPS COMING JANUARY 10th! Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press! WOD for Monday 122710 “Whitten” 5 Rounds For Time: 22 KB Swings (70/52) 22 Box Jumps (24/20) Run 400m 22 Burpees 22 Wall Ball (20/12)...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Still Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Thursday 122310 — – Click Here For Today’s Schedule Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Post Loads to Comments You have the whole class time tonight to do the strength segment. Loads should be as...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Still Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Monday 122010 — – Click Here For Today’s Schedule Front Squat 3-3-3-3-3 –Rest– AMRAP in 10 minutes: 10 Front Squat (125/85) 10 Box Jumps (30/24) 10 Pullups Post Front Squat Loads and Metcon Time to Comments For...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Friday 121710 — – Click Here For Today’s Schedule Snatch 15×1 –Rest– 10 Rounds For Distance: 1 Minute Row 1 Minute Rest * Penalty of 1 Burpee for every 5 meters under 2500m Post Snatch Loads, Row Distance,...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Thursday 121610 — – Click Here For Today’s Schedule “Filthy Fifty” For time: 50 Box Jump (24/20) 50 Jumping Pullups 50 Kettlebell Swings (35/25) 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press (45/35) 50 Back...Read More
GREAT WORK to everyone who competed in the Carolina Fitness Challenge this weekend! BIG THANKS TO ALL OF OUR VOLUNTEERS! WOD for Monday 121310 — – Click Here For Today’s Schedule Overhead Squat 5 sets of 3 reps –Rest– For Time: Row 1250m Then, in 3 minutes, as many reps as possible: Men: Muscle Ups Women: ...Read More
