Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! Volunteer Meeting Next Wednesday, 12/8, at 7pm! WOD for Friday 120310 — – Click Here For Today’s Schedule  Clean & Jerk 12×1 –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups...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 Saturday 112710 — – Click Here For Today’s Schedule  Clean & Jerk 12×1 –Rest– For Time: 21-15-9 DB Squat Clean (40/25) 50-40-30 Double Unders Post C&J Loads and Metcon Time to Comments For the...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

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Tuesday 111610 — – Click Here For Today’s Schedule  Clean & Jerk 12×1 –Rest– 3 Rounds For Time: 30 KB Swings (52/35) 25 Wall Ball (20/12) 20 Pullups Post C&J Loads and Metcon Time to Comments For...Read More

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Wednesday 111010 — – Click Here For Today’s Schedule  Clean 12×1 –Rest– 21-15-9 For Time: Power Clean (135/95) KTE Post Clean Loads and Metcon Time to Comments For the strength segment, you will do 12 Cleans.  Progressively add...Read More

Next Bootcamps start in ONE WEEK! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Thursday 110410 — – Click Here For Today’s Schedule  Clean & Jerk 12×1 –Rest– One Minute On, One Minute Off for 15 minutes: 30 Sledgehammer Swings (10/8)  If you do not get 30 Sledge...Read More

It’s Coach’s Challenge Week! All of the Metcons this week (Mon-Sun) were designed by our Coaches.  Does anyone scare you?      WOD for Thursday 102810 — – Click Here For Today’s Schedule  Clean & Jerk 15×1 –Rest– “Going Ape” In 8 minutes: Run 800m In the time remaining perform as many Burpee Pullups as possible...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, TODAY!  Register here or register when you come to the gym today There will be no regular WODs today at 9 and 10.  Instead, come out from 9-11 to participate in the fundraiser for Mammograms In Action and complete “Grace” — 30 Clean and Jerks For Time.  We are asking...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, coming THIS SATURDAY.  Register here WOD for Tuesday 101910 — – Click Here For Today’s Schedule  Clean & Jerk 15×1 –Rest– 5 Rounds For Time: 9 Thrusters (95/65) 15 KTE Post Clean and Jerk Loads and Metcon Time to Comments For the strength segment, you will do 15 single rep Clean and Jerk attempts.  Progressively add...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Sunday 101710 — – Click Here For Today’s Schedule  Front Squat Warmup:  5 reps @40/50/60% 1RM Work:  5 sets of 4 reps @75% 1RM –Rest– AMRAP in 10 minutes: 6 Squat Cleans (120/90) 12 Pullups 24 Double Unders Post Front Squat Loads and...Read More