*There will be NO WODs at 6:15, 7:15, or 8:30am and NO Foundations class at 7:15am* FIFTH APE SEMINAR – FEBRUARY 5th! Be there to find your “inner ape”! WOD for Tuesday 011111 — Click Here For Today’s Schedule Back Squat 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% Max reps @85% –Rest–...Read More
NEW BOOTCAMPS START MONDAY! WOD for Saturday 010811 — Click Here For Today’s Schedule Kipping Pullups Take 20 minutes and work on your Kipping Pullups –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Rounds Completed to Comments We will do a different Benchmark WOD each day this week to help...Read More
Carolina Fitness Challenge is TOMORROW! WOD for Friday 121010 — – Click Here For Today’s Schedule Handstands Take 20 minutes to work on your handstands –Rest– 3 Rounds For Time: Run 400m 15 Pullups 50 Air Squats 15 Pullups Post Metcon Time to Comments For the strength segment, take 20 minutes to work on Handstands. They can be against...Read More
NEW Bootcamps beginning Wednesday! Refer a friend to this Bootcamp and get ONE MONTH FREE on your membership! There are only WODs at 10am and 11am today! Happy Labor Day! WOD for Monday 090610 “Luce” 3 Rounds For Time, wearing a 20lb weight vest: Run 1000m 10 Muscle Ups 100 Air Squats Post Time to...Read More
NEW Bootcamps beginning September 8th! Register by August 31st and SAVE 10%! WOD for Thursday 082610 — – Click Here For Today’s Schedule Skill: Muscle Ups –Rest– “Blue Devil” For Time: 125 Double Unders 100 Air Squats 75 KB Swings (52/35) 50 Burpees 25 Thrusters (115/75) Post Time to Comments We will be doing specific skill...Read More
NEW Bootcamps beginning September 8th! Register by August 31st and SAVE 10%! WOD for Saturday 082110 — – Click Here For Today’s Schedule Skill: Ring Dips Metcon: 3 Rounds. 1 Minute at each station. No rest between stations or between Rounds. Ring Dips Air Squats Pushups Situps Post Number of Reps Completed to Comments Strength segments...Read More
August Fitness Challenge Saturday, August 28th 9am-Noon WOD for Sunday 081510 — – Click Here For Today’s Schedule Against a 2o minute running clock: Run 1 mile Then, perform AMRAP of “Cindy” in the remaining time Post “Cindy” Rounds to Comments For the “Cindy” portion of the WOD, scale pushups and pullups as necessary to ensure...Read More
Pool Party & Potluck! TOMORROW– More info Tactical Strength Challenge Saturday, July 24th — More info WOD for Friday 070910 — – Click Here For Today’s Schedule For Time: 35 Sumo Deadlift High Pull (95/65) 50 Box Jumps (20) 35 Push Press (95/65) 50 Air Squats 35 Toes-to-Bar 50 Kettlebell Swings (52/35) 30 Walking Lunges (52/35)...Read More
Pool Party & Potluck! Saturday, July 10th — More info WOD for Wednesday 063010 – Click Here For Today’s Schedule For Time: 20 Deadlifts (1x bodyweight) Row 500m 40 Burpees Row 500m 60 Pullups Row 500m 80 Air Squats Row 500m 100 Double Unders Post Time to Comments For the Metcon, scale movements to ensure proper execution. ...Read More
Need a gift for Dad for Father’s Day? Click here! Refer a friend to one of June 22nd Foundations Class and we’ll give you ONE MONTH FREE! WOD for Tuesday 060810 – Click Here For Today’s Schedule “Garrett” 3 Rounds For Time: 75 Air Squats 25 Handstand Pushups 25 L-Pullups Post Time to Comments This is a...Read More
