Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Sunday 012311  – Click Here For Today’s Schedule  Squat Clean 5 reps @55% 1RM 5 reps @70% 1RM 5 reps @85% 1RM –Rest– For Time: 50 Pushups 50 GHD Situps Post Clean Loads and Metcon Time to Comments All %’s for the...Read More

Fifth Ape Seminar – February 5th!  Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Saturday 012211  – Click Here For Today’s Schedule  Push/Split Jerk Determine New 1RM Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new...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 Wednesday 011911  – Click Here For Today’s Schedule  Back Squat 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% Max reps @95% –Rest– 5 Rounds For Time:...Read More

Fifth Ape Seminar – February 5th!  Durham Indoor Rowing Trials – February 27th! WOD for Saturday 011511  – Click Here For Today’s Schedule  Squat Clean Determine New 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 –Rest– 5 Rounds For Time:...Read More

Fifth Ape Seminar – February 5th!  Durham Indoor Rowing Trials – February 27th! WOD for Friday 011411  – Click Here For Today’s Schedule  Push/Split Jerk 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% Max reps @95% –Rest– For Total Reps: Burpee Pullups 3 minutes of work 90 seconds rest 2 minutes of work...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 Wednesday 122910 – – Click Here For Today’s Schedule  Clean & Jerk 15×1 –Rest– On the minute for 15 minutes: 2 Power Cleans (75% 1RM) 1 Max Height Box Jump Post C&J Loads, Power Clean Load and Box Height to Comments For the strength segment,...Read More

NEW BOOTCAMPS COMING JANUARY 10th!  Still Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Friday 122410 — – Click Here For Today’s Schedule  50 Reps For Time: 1 Clean, 1 Lunge (right), 1 Lunge (left), 1 Push Press (95/65) Post Time to Comments *CHRISTMAS WEEKEND SCHEDULE* Friday — No evening WODs...Read More

NEW BOOTCAMPS COMING JANUARY 10th!  Still Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Wednesday 122210 — – Click Here For Today’s Schedule  Clean 2-2-2-2-2-2-2 85% for all sets with about 1 minute rest between –Rest– For Time: 50-40-30-20-10 Double Unders 10-8-6-4-2 Pullups Post Clean Loads and Metcon Time to Comments...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