Good luck to everyone on Team Melinda running in the NC Race For The Cure today! WOD for Saturday 061111 – Click Here For Today’s Schedule CF Regionals Team WOD #4 In teams of 4 people, For time: 250 Chest to Bar Pullups 250 KB Swings (52/35) 250 Double Unders 250 Overhead Squats (95/65) Post...Read More

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 Wednesday 060811 – Click Here For Today’s Schedule Clean Perform 1 Full Clean every 30 seconds for 10 minutes –Rest– 3 Rounds For Time: 21 Power Cleans (135/95) Run 800m Post Clean...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Tuesday 053111 – Click Here For Today’s Schedule Snatch 6×1 –Rest– 7 Rounds For Time: 35 Double Unders 1 Full Snatch (80% 1RM) Post Snatch Loads and Metcon Time and Total of Completed Snatches to  Comments For the strength segment, perform full Snatches adding weight...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Wednesday 052511 – Click Here For Today’s Schedule Squat Clean 1-1-1-1-1-1-1-1 –Rest– 21-15-9 Reps For Time: Box Jumps (30/24) Ring Dips Post Squat Clean Loads and Metcon Time to  Comments For the strength segment, perform the Full Squat Cleans increasing weight each set up to...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 Sunday 051511 – Click Here For Today’s Schedule Perform 1 Full Squat Clean every 30 seconds for 10 minutes –Rest– AMRAP in 10 minutes: 10 Toes To Bar 20 Double Unders Post Clean...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 Thursday 051211 – Click Here For Today’s Schedule Snatch Complex 5 sets:  3 Muscle Snatch from the Hang (video here) + 3 Overhead Squats –Rest– 21-15-9 Reps For Time: Box Jumps (24/20) Power...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Saturday 050711 – Click Here For Today’s Schedule Snatch Complex 5 sets of: 1 Hang Power Snatch + 1 Snatch Balance + 1 Squat Snatch –Rest– 3 Rounds For Max Reps: 1 Minute Rowing (calories) 1 Minute Box Jumps (30/24) 1 Minute...Read More

New Bootcamps Start Monday! WOD for Friday 042911 – Click Here For Today’s Schedule Snatch 12×1 –Rest– 3 Rounds For Time: 30 Pushups 30 KB Swings (70/52) Row 30 Calories Post Snatch Loads and Metcon Time to  Comments For the strength segment, work up to a heavy Snatch (around 80% 1RM) and hit it 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

New Bootcamps Start May 2nd! SAVE 10% before this Friday! WOD for Tuesday 041911 – Click Here For Today’s Schedule Back Squat (Week 3) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95% –Rest– Every 30 seconds for 10 Minutes: 1...Read More