There is NO 6:15 WOD today. All other WODs are on! NEW BOOTCAMPS COMING JANUARY 10th! Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press! WOD for Monday 122710 “Whitten” 5 Rounds For Time: 22 KB Swings (70/52) 22 Box Jumps (24/20) Run 400m 22 Burpees 22 Wall Ball (20/12)...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Still Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Monday 122010 — – Click Here For Today’s Schedule Front Squat 3-3-3-3-3 –Rest– AMRAP in 10 minutes: 10 Front Squat (125/85) 10 Box Jumps (30/24) 10 Pullups Post Front Squat Loads and Metcon Time to Comments For...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Thursday 121610 — – Click Here For Today’s Schedule “Filthy Fifty” For time: 50 Box Jump (24/20) 50 Jumping Pullups 50 Kettlebell Swings (35/25) 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press (45/35) 50 Back...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 121410 — – Click Here For Today’s Schedule Ring Dips Do 75 strict reps –Rest– 2 minutes each for max reps with a 1 minute rest in between movements: Deadlift (225/155) Box Jumps (24/20) KB Swings (52/35)...Read More
Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! WOD for Tuesday 113010 — – Click Here For Today’s Schedule Weighted Pullups 5-5-3-3-1-1-1-1 –Rest– AMRAP in 15 Minutes of: 7 Deadlifts (225/155) 7 Box Jumps (24/20) Post Pullup Loads and Metcon Time to Comments For...Read More
HAPPY THANKSGIVING! 9am WOD TODAY! There will be WODs on Friday at 10 and 11am only! WOD for Thursday 112510 “Jack” AMRAP in 20 minutes, with a partner: 10 Push Press (115/80) 10 KB Swings (52/35) 10 Box Jumps (24/20) Post Rounds Completed to Comments This is a Strength & Conditioning Hero WOD with a small...Read More
The gym will be open on Thanksgiving Day for a team WOD at 9am! There will be WODs on Friday at 10 and 11am only! WOD for Wednesday 112410 — – Click Here For Today’s Schedule Weighted Ring Dips 5-5-3-3-1-1-1-1 –Rest– 3 Rounds For Time: 9 Thrusters (115/80) 15 Box Jumps (24/20) Run 200m Post Dip Loads...Read More
Carolina Fitness Challenge coming December 11th! Volunteers Needed! Email Dave if you’d like to be a volunteer WOD for Thursday 111810 — – Click Here For Today’s Schedule Skill: Muscle Ups –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Rep Rounds: Box Jumps (24/20) KB Swings (70/52) Double Unders Post Metcon Time to Comments For the skill segment, practice your Muscle...Read More
Amazing “Grace”, Barbells for Boobs Fundraiser, coming THIS SATURDAY. Register here WOD for Monday 101810 — – Click Here For Today’s Schedule Snatch 12×1 Back Squat 3 sets of 5 reps –Rest– 5 Rounds For Time: 5 Power Snatch (60% 1RM) 10 Box Jumps (24/20) Post Snatch and Back Squat Loads and Metcon Time to Comments...Read More
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...Read More
