It’s “Bring a Friend to Bootcamp Week”! Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Monday 060611 – Click Here For Today’s Schedule Pushups Perform 5 PERFECT reps on the minute for 10 minutes (Perfect = hold bottom and top plank positions for a 1-Mississippi count) Then,...Read More
NC Race For The Triangle — TEAM MELINDA! WOD for Thursday 060211 – Click Here For Today’s Schedule Max Height Box Jump Take no more than 8 attempts Max Distance Broad Jumps Take no more than 8 attempts –Rest– AMRAP in 15 minutes: Run 400m 15 KB Swings (52/35) Max Rep Pullups/Ring Rows (do not...Read More
NC Race For The Triangle — TEAM MELINDA! The Bull City Barbell Open is TOMORROW! Lifting runs from 10am-2pm and spectators are FREE! We will be prepping the gym tonight for the meet tomorrow from about 5-8pm. If anyone can lend a hand, your help will be greatly appreciated!! WOD for Friday 052011 – Click...Read More
We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Friday 051311 – Click Here For Today’s Schedule Deadlift 5-5-3-3-3-3 –Rest– “Freddy Krueger” 21-15-9 Reps For Time: KB Swings (70/52) Burpees Post Deadlift Loads and Metcon Time to Comments For the strength segment,...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 Next Monday! WOD for Tuesday 042611 – Click Here For Today’s Schedule Jerk 3-3-3-1-1-1 –Rest– AMRAP in 12 minutes: 5 KB Snatch – right (52/35) 5 KB Snatch – left (52/35) 5 Burpees Post Jerk Loads and Metcon Rounds to Comments For the strength segment, perform Push Jerks or Split Jerks increasing...Read More
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Friday 041511 – Click Here For Today’s Schedule Squat Clean Work up to heaviest single rep Deadlift (Week 3) Warmup: Perform 5...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 Tuesday 011811 – Click Here For Today’s Schedule Press 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% Max reps @85% –Rest– On the minute for 10 minutes...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Saturday 121810 — – Click Here For Today’s Schedule Handstands Take 20 minutes to work on your handstands –Rest– AMRAP in 12 minutes: 12 Burpees 12 KB Snatch (52/35) 100m Farmer’s Carry (2x52lbs/2x35lbs) Post Reps Completed to Comments...Read More
