Potluck Party this Sunday!  RSVP on our Facebook page! WOD for Monday 080811 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– 10-9-8-7-6-5-4-3-2-1 For Time: KB Swings (70/52) Box Jumps (30/24) Post Deadlift Loads and Metcon Time to Comments For the strength segment, perform 5 sets of 2 Deadlifts as heavy as possible.  Lower all...Read More

Potluck Party on Sunday, August 14th!  RSVP on our Facebook page! WOD for Thursday 072811 – Click Here For Today’s Schedule Deadlift Warmup, then 5-5-5 — Rest– Every 30 seconds for 12 minutes: 1 Power Clean (80% 1RM) Post Deadlift Loads and Metcon Clean Load to Comments For the strength segment, after warming up perform...Read More

Nutrition Q&A Session this Saturday! 12-1pm! Have you registered yet?  All attendees with receive our Whole9 Nutrition Guide! WOD for Thursday 072111 – Click Here For Today’s Schedule Deadlift Take 20 minutes to establish a 1RM — Rest– 5 Rounds For Time: 10 Pullups 10 GHD Situps 10 Burpees Post Deadlift Loads and Metcon Time...Read More

Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Tuesday 071211 – Click Here For Today’s Schedule Deadlift 3-3-3-3-3 –Rest– 3 Rounds For Time: Run 400m 21 Burpees Post Jerk Loads and Metcon Time to Comments For the strength segment, perform sets of 3 Deadlifts working as heavy as possible.  Lower the bar to the...Read More

Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Saturday 070911 – Click Here For Today’s Schedule In teams of four, complete as many reps as possible in 20 minutes of the following: Deadlift (225/155) DB Push Press (45/30) Row (for calories) (Teams must complete a minimum of 200 calories on the rower. Those calories...Read More

WOD for Friday 070811 – Click Here For Today’s Schedule Snatch Perform 15-18 full snatches focusing on good technique –Rest– As many rounds as possible in 10 minutes: 2 Deadlifts (60% 1RM) 10 Plyo Push Ups *Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the...Read More

July Paleo Potluck Party — Details coming soon! WOD for Thursday 063011 – Click Here For Today’s Schedule Deadlifts 1-10-1-20-1-30 –Rest– 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) 1-2-3-4-5-6-7-8-9-10 Box Jumps (30/24) Post Deadlift Loads and Metcon Time to  Comments For the strength segment, alternate between heavy and light sets of Deadlifts.  Sets should be completed without taking...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Friday 052711 – Click Here For Today’s Schedule Deadlift 4-4-4-4 –Rest– 3 Rounds For Time: 12 Overhead Squats (135/95) 7 Muscle Ups Post Deadlift Loads and Metcon Time to  Comments For the strength segment, perform Deadlifts increasing weight each set up to the heaviest set...Read More

NC Race For The Triangle — TEAM MELINDA! Come support our friends at the Animal Protection Society this Wednesday at Fullsteam from 5-8pm! WOD for Tuesday 051711 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– AMRAP in 20 minutes: 5 Chest to Bar Pullups 10 Wall Ball (20/12) 15 KB Swings (52/35) Post Deadlift...Read More

We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Friday 051311 – Click Here For Today’s Schedule Deadlift 5-5-3-3-3-3 –Rest– “Freddy Krueger” 21-15-9 Reps For Time: KB Swings (70/52) Burpees Post Deadlift Loads and Metcon Time to  Comments For the strength segment,...Read More