The Bull City Barbell Club is getting started! If you’re interesting in training with the inaugural group email [email protected]. Training will take place Saturday (8-9am), Monday and Wednesday (7-8:30pm) beginning this Saturday, July 9th. WOD for Thursday 070711 – Click Here For Today’s Schedule Muscle Ups Perform 3 reps on the minute for 10 minutes...Read More
WOD for Tuesday 062811 – Click Here For Today’s Schedule Back Squat 10-1-10-1-10-1 –Rest– For Time: Run 800m 30 Muscle Ups Run 800m Post Back Squat Loads and Metcon Time to Comments For the strength segment, alternate between sets of 10 reps (approx. 40% 1RM) and a single rep (as heavy as possible) for Back...Read More
Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew! WOD for Monday 061311 – Click Here For Today’s Schedule Back Squat 2-2-2-2-2-2-2 –Rest– 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95) 20 Double Unders Post Squat Loads and Metcon Time to Comments For the strength segment, perform Back Squats in sets of two working up to...Read More
New Bootcamps Start Next Monday! WOD for Monday 042511 – Click Here For Today’s Schedule Back Squat 5-5-3-3-3 –Rest– 5 Rounds For Time: Run 200m 10 Pullups Run 200m 5 Power Snatch (135/95) Post Back Squat Loads and Metcon Time to Comments For the strength segment, perform Back Squats increasing weight each set up to the heaviest set...Read More
New Bootcamps Start May 2nd! SAVE 10% before this Friday! WOD for Tuesday 041911 – Click Here For Today’s Schedule Back Squat (Week 3) Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @75%, 3 reps @85%, max reps @95% –Rest– Every 30 seconds for 10 Minutes: 1...Read More
We’re going to see the Durham Bulls on Saturday, May 7th! Reserve your tickets by this Thursday here! WOD for Tuesday 041211 – Click Here For Today’s Schedule Back Squat (Week 2) Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 3 reps @70%, 80%, max reps @90% –Rest– AMRAP...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 Tuesday 040511 – Click Here For Today’s Schedule Back Squat (Week 1 of new cycle) Warmup: Perform 5 reps @40% and 50%,...Read More
FREE Bailing Class – Saturday, April 9th! WOD for Tuesday 032911 – Click Here For Today’s Schedule Back Squat (Week 4 – Deload Week) Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” –Rest– On the minute for 15 minutes, alternating movements each minute: 12 Box Jumps (24/20) Max Rep Double Unders...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 Wednesday 031611 – Click Here For Today’s Schedule Press Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @75%, 3 reps @85%, max reps...Read More
