Our new 9-week programming cycle started this week!  Check it out here WOD Skills: Muscle Ups AMRAP in 10 minutes Then, Tabata Toes to Bar (4 minutes) Metcon: 3 Rounds: 12 Deadlifts (275/185) 24 Box Jumps (24/20) 36 Wall Ball(20/14) Time cap of 15 minutesRead More

Friends and family are welcome for all workouts over the Thanksgiving Weekend for just $10!   WOD Strength: Jerk 3-3-3-1-1-1 Metcon: 21-15-9 – Toes 2 Bar Power Clean and Jerk (135/95) Box Jumps (30/24)Read More

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: 1 Snatch + 2 Overhead Squat 6 sets as heavy as possible Metcon: 15-12-9-6: Toes to Bar Push Jerks (155/105) Box Jumps (24/20)Read More

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “TK” AMRAP in 20 minutes: 8 Strict Pull-ups 8 Box jumps (36/30) 12 Kettlebell swings (52/35) U.S. Army Major...Read More

Our new 6-week programming cycle began this week.  Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Skills: Muscle Ups Max reps EMOM for 10 minutes Then, Tabata Pushups 4 minutes Metcon: 1 minute of Box Jumps (30/24) 1 minute of KB Swings (70/52) 2 minutes of Box Jumps...Read More

Eat Chipotle and help a good cause this Saturday on Erwin Road! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Adrian” 7 Rounds For Time: 3 Forward Rolls 5 Wall Climbs 7 Toes To Bar 9 Box Jumps (30/24) U.S. Army Sergeant First Class Adrian Elizalde,...Read More

WOD Strength: Take 20 minutes to make up a missed strength worktout from the past week. Metcon: “Falkel” AMRAP in 25 minutes: 8 handstand pushups 8 Box Jumps (30/24) 1 Rope Climb U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort...Read More

WOD Strength: 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch 6 sets as heavy as possible  Metcon: 3 – 3 minute AMRAP 90 seconds rest between 5 Burpees 5 Kettlebell Swings 72/54 5 Box JumpsRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Choose between Rowing (Calories), Double Unders, Box Jumps, Abmat Situps, Deadlifts (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 – Movement 3 Rest...Read More

Our 6 week strength programming cycle began Monday.  You can check it out here WOD Skills: Strength: Bench Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 21-15-9 Reps Box Jumps (30/24) Wall Ball (30/20) – use slam ballsRead More