Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Tuesday 022211 – Click Here For Today’s Schedule GHD Back/Hip Extensions 50 Strict Reps We are going for the 3rd movement shown in this video –Rest– “Mike’s Birthday WOD” AMRAP in 9 minutes: 9 Deadlifts 7 Cleans 5 Jerks...Read More
Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Tuesday 020711 – Click Here For Today’s Schedule Deadlift 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 –Rest– 2...Read More
Fifth Ape Seminar is TOMORROW! Spots still open! [youtube]http://www.youtube.com/watch?v=4moONJvlAuw&feature=player_embedded[/youtube] WOD for Friday 020411 – Click Here For Today’s Schedule Overhead Squat 5 reps @55% 1RM 5 reps @65% 5 reps @70% 5 reps @80% 5 reps @85% Rippetoe on the Overhead Squat here –Rest– 9-7-5 Reps For Time: Deadlift (85% 1RM) Muscle Ups Post Overhead Squat Loads and...Read More
Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! Early Bird registration until Jan. 27th! WOD for Saturday 012211 – Click Here For Today’s Schedule Push/Split Jerk Determine New 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new...Read More
NEW BOOTCAMPS START TOMORROW! WOD for Sunday 010911 — Click Here For Today’s Schedule Ball Ups/Knees To Elbows Complete 50 STRICT KTE or Toes To Bar –Rest– “Christine” 3 Rounds For Time: Row 500m 21 Box Jumps (20″) 12 Deadlifts (1x bodyweight) Post Time to Comments We will do a different Benchmark WOD each day this...Read More
NEW BOOTCAMPS START NEXT MONDAY! WOD for Wednesday 010511 — Click Here For Today’s Schedule Strength & Conditioning Total 1 RM Back Squat 1 RM Press 1 RM Deadlift Post Total to Comments We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011. For the Strength &...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Sunday 121910 — – Click Here For Today’s Schedule Deadlift Establish 3RM –Rest– 5 Rounds For Time: 7 Deadlifts (225/155) 21 Double Unders Post Deadlift Loads and Metcon Time to Comments For the strength segment, take 20 minutes...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 Tuesday 112310 — – Click Here For Today’s Schedule Snatch 15×1 –Rest– 5 Rounds For Time: 5 Deadlifts (75% 1RM) 10 Toes To Bar Post Snatch Loads and Metcon Time...Read More
The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Friday 111910 — – Click Here For Today’s Schedule Deadlift Establish a 3RM –Rest– 4 Rounds Row 250m or Run 200m Rest 2 minutes between rounds Then, 4 Rounds Row 150m or Run 100m Rest 1 minute between rounds Post Deadlift Loads...Read More
Next Bootcamps start MONDAY! Tell your friends and receive ONE MONTH FREE for every new friend who registers! WOD for Friday 110510 — – Click Here For Today’s Schedule Overhead Squat 5-5-3-3-1-1-1-1 –Rest– 9-6-3 Reps For Time: Deadlift (80% 1RM) Muscle Ups 50m Sled Push (1x per round) Post Overhead Squat Loads and Metcon Time to Comments...Read More