Category

Strength Workouts
The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Friday 111910 — – Click Here For Today’s Schedule  Deadlift Establish a 3RM –Rest– 4 Rounds Row 250m or Run 200m Rest 2 minutes between rounds Then, 4 Rounds Row 150m or Run 100m Rest 1 minute between rounds Post Deadlift Loads...
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Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Sunday 111410 — – Click Here For Today’s Schedule  Weighted Pullups 5-5-3-3-1-1-1-1 –Rest– 5 Rounds For Time: 20 Overhead Walking Lunges (45/25) 30 Double Unders Post Pullup Loads and Metcon Time to Comments For the strength segment,...
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Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Saturday 111310 — – Click Here For Today’s Schedule  Back Squat Establish a 3RM –Rest– In teams of two, complete the following for time: 21 Thrusters (115/75) 21 Pullups 15 Thrusters 15 Pullups 9 Thrusters 9 Pullups...
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Next Bootcamps start MONDAY! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Friday 110510 — – Click Here For Today’s Schedule  Overhead Squat 5-5-3-3-1-1-1-1 –Rest– 9-6-3 Reps For Time: Deadlift (80% 1RM)  Muscle Ups 50m Sled Push (1x per round)  Post Overhead Squat Loads and Metcon Time to Comments...
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Next Bootcamps start in ONE WEEK! Tell your friends and receive ONE MONTH FREE for every new friend who registers!        WOD for Monday 110110 — – Click Here For Today’s Schedule  Rack Jerk 12×1 Back Squat 3 sets of 5 reps –Rest– On the minute for 15 minutes: 3 DB Hang Power Clean (40/25) 3...
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It’s Coach’s Challenge Week! All of the Metcons this week (Mon-Sun) were designed by our Coaches.  Does anyone scare you?      WOD for Tuesday 102610 — – Click Here For Today’s Schedule  Turkish Get Up 10×1 –Rest– 21-15-9 For Time: Push Press (50% 1RM) Bodyblaster Post Turkish Get Up Loads and Metcon Time to Comments For the...
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Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Sunday 101710 — – Click Here For Today’s Schedule  Front Squat Warmup:  5 reps @40/50/60% 1RM Work:  5 sets of 4 reps @75% 1RM –Rest– AMRAP in 10 minutes: 6 Squat Cleans (120/90) 12 Pullups 24 Double Unders Post Front Squat Loads and...
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Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Thursday 101410 — – Click Here For Today’s Schedule  Weighted Pullups 5 sets of 5 reps –Rest– 5 Rounds For Time: 10 DB Hang Power Snatch – 5 each arm (40/25) 20 Double Unders Post Pullup Loads and Metcon Time to Comments For...
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Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Tuesday 101210 — – Click Here For Today’s Schedule  Back Squats 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 For Time: Box Jumps (24/20) KB Swings (70/52) Post Back Squat Loads and Metcon Time to Comments For...
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Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Friday 100810 — – Click Here For Today’s Schedule  Bench Press Warmup:  3 reps @40/50/60/70% 1RM Work:  3 sets of 3 reps @85% 1RM –Rest– Run 400m Then, 5 Rounds: 5 DB Deadlift (45/25) 5 DB Hang Squat Clean 5 DB Thrusters Then,...
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