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 Snatch (75/55)
Chest To Bar Pullups

Post Snatch Loads and Metcon Time to  Comments
For the strength segment, perform 3 muscle snatches from the hang position followed immediately by 3 overhead squats.  Do not rest the bar on the floor between the two movements.  Perform 5 sets total…a total of 15 muscle snatches and 15 overhead squats.

ENDURANCE WOD tonight at 6pm!

Upcoming Foundations Courses
Starting May 31st – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

Mr. Miyagi Snatch!
[youtube]http://www.youtube.com/watch?v=8Nv8u81NWNU[/youtube]

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.