Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! WOD for Monday 112910 — – Click Here For Today’s Schedule  Overhead Squat 5 sets of 5 reps –Rest– KB Snatch Test (52/35) As many reps as possible in 10 minutes Post Overhead Squat Loads and KB...Read More

Next Bootcamps start TODAY! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Monday 110810 — – Click Here For Today’s Schedule  Turkish Get Up 10×1 (each side) –Rest– 5 Rounds For Time: 9 Thrusters (95/65) 9 Pullups Rest 2 minutes between Rounds. Post TGU Loads and Metcon Interval...Read More

The 2nd Annual Carolina Fitness Challenge is coming December 11th! WOD for Monday 092710 — – Click Here For Today’s Schedule  Push Press Warmup:  3 reps @40/50/60/70% 1RM  Work:  5 sets of 3 reps @80% 1RM –Rest– One minute on, one minute off for 10 minutes: 30 KB Swings (70/35) You have 1 minute to get all 30...Read More

Fight Gone Bad 5 — September 25th!  Click here to join our fundraising team help us raise money for the Wounded Warrior Project and the LiveSTRONG Foundation!  This event is for EVERYONE!  Please sign up and encourage your friends to donate!  Can’t make it?  You can still donate! WOD for Friday 091710 — – Click Here For...Read More

NEW Bootcamps beginning September 8th! EARLY BIRD expires in 5 days …SAVE 10%! Refer a friend to this Bootcamp and get ONE MONTH FREE on your membership! WOD for Tuesday 083110 — – Click Here For Today’s Schedule  Skill:  Turkish Get Ups –Rest– 6 Rounds For Time: Row 250m 12 KB Snatch (52/35) 10 Burpee Pullups...Read More

NEW Bootcamps beginning September 8th! Register by August 31st and SAVE 10%! Refer a friend to this Bootcamp and get ONE MONTH FREE on your membership! WOD for Friday 082710 — – Click Here For Today’s Schedule  Front Squats Warmup:  3 reps @40/50/60/70% 1RM Work:  3 sets of 3 reps @80% 1RM –Rest– 4 Rounds For...Read More

August Fitness Challenge Saturday, August 28th 9am-Noon WOD for Monday 081610 — – Click Here For Today’s Schedule  Skill:  Double Unders Metcon: 5 Rounds For Time: 10 KB Snatch – 5 each arm (52/35) 15 Toes To Bar 20 Double Unders Post Time to Comments Strength segments this week will be replaced by “skill” segments.  For...Read More

Fight Gone Bad 5 — September 25th!  Join our team and help us raise money for the Wounded Warrior Project! WOD for Tuesday 081010 — – Click Here For Today’s Schedule  Front Squat Warmup:  5 reps @40/50/60% 1RM Work:  4 sets of 4 reps @75% 1RM, 1 set of Max Reps @75% 1RM –Rest– For Time: 20-18-16-14-12-10-8-6-4-2...Read More

Fight Gone Bad 5 — September 25th!  Join our team! WOD for Sunday 080110 — – Click Here For Today’s Schedule  Back Squat Warmup:  3 reps @40/50/60/75% 1RM Work:  5 sets of 1 rep @90% 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 Rep Rounds of: KB Swings (52/35) Box Jumps (24/20) — no steps Post Snatch Loads and Metcon Time to Comments...Read More

Need a gift for Dad for Father’s Day?  Click here! GYMNASTICS WORKSHOP next Saturday!  Only 10 total spots available!  More info here WOD for Friday 061110 – Click Here For Today’s Schedule   Back Squat Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM Work Sets:  4 sets of 2 Reps @ 85% and then 1 set...Read More