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
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 040811 – Click Here For Today’s Schedule Snatch Work up to a heavy set of 2 reps Deadlift (Week 2) Warmup: ...Read More
Got a nagging injury or ailment? You NEED to attend the Z-Fit Seminar THIS SATURDAY! Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Thursday 031711 – Click Here For Today’s Schedule Snatch – Work up to a heavy single Deadlift Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”...Read More
Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Tuesday 030111 – Click Here For Today’s Schedule Snatch – Work up to a heavy set of 3 Deadlift Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @...Read More
Pardon the mess everyone! The painting should be done by this weekend and everything put back in its place! Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Thursday 022411 – Click Here For Today’s Schedule Snatch 5 sets of 5 – as heavy as possible –Rest–...Read More
Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Wednesday 021611 – Click Here For Today’s Schedule Snatch 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 Coach Burgener corrects some Snatches...Read More
Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Monday 020711 – Click Here For Today’s Schedule Snatch 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% Snatch Practice at Coach Pendlay’s Gym – here –Rest– “Karen” For Time: 150 Wall...Read More
Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Sunday 020611 – Click Here For Today’s Schedule Double Unders Take 20 minutes to work on your Double Unders –Rest– 6 Rounds For Max Reps with 1 Minute Rest between Rounds AMRAP in 3 Minutes: 3 Power...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! You KNOW you wanna do it! WOD for Sunday 013011 – Click Here For Today’s Schedule Push/Split Jerk 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% 5 reps @85% Great Split Jerk progression from Rip here –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) 1-2-3-4-5-6-7-8-9-10 Clapping Pushups...Read More
