We’re going to see the Durham Bulls on Saturday, May 7th! Reserve your tickets by this Thursday here! WOD for Monday 041111 – Click Here For Today’s Schedule Bench Press (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– 5...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 Monday 040411 – Click Here For Today’s Schedule Bench Press (Week 1 of new cycle) Warmup:  Perform 5 reps @40% and 50%,...Read More

FREE Bailing Class – Saturday, April 9th! WOD for Tuesday 032811 – Click Here For Today’s Schedule Bench Press (Week 4 – Deload Week) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” –Rest– 5 Rounds For Time: 5 Ground To Overhead (135/95) 10 KB Swings (52/35) Post Bench Press Loads and...Read More

Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Sunday 032011 – Click Here For Today’s Schedule Bench Press Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95% “working 1RM” –Rest– 10 Rounds For Time: 10 Wall Ball (20/12)...Read More

Register for “Bailing Class” TODAY!  It’s FREE! Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar on March 19th! WOD for Saturday 031211 – Click Here For Today’s Schedule  Bench Press Warmup:  Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 3 reps @ 70%, 80%, max reps @...Read More

Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Friday 030411 – Click Here For Today’s Schedule  Bench Press Warmup:  Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 5 reps @ 65%, 75%, max reps @ 85% “working 1RM”  ...Read More

Did you miss the Nutrition Session yesterday?  No worries.  There will be another one in March! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 022011  – Click Here For Today’s Schedule  Bench Press 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– Establish a Max Distance Standing Broad...Read More

  COUPLES THROWDOWN TOMORROW – 9am-Noon! Durham Indoor Rowing Trials – February 27th! WOD for Friday 021111  – Click Here For Today’s Schedule  Bench Press 5 reps @55% 1RM 5 reps @65% 5 reps @70%  5 reps @80% 5 reps @85% Rippetoe on Bench Press Foot Setup – here –Rest– Establish your Max Height Box Jump Then,  AMRAP Double...Read More

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out! [youtube]http://www.youtube.com/user/JCPistell#p/u/4/vS0XjECuuks[/youtube] WOD for Thursday 020311  – Click Here For Today’s Schedule  Bench Press Determine 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...Read More

The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Saturday 112010 — – Click Here For Today’s Schedule  Bench Press 5-5-3-3-1-1-1-1 –Rest– Partner WOD AMRAP in 12 minutes: One partner does 10 Ring Dips, while the other partner performs as many Squat Cleans (135/95) as possible.  Take turns for...Read More