Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Wednesday 071311 – Click Here For Today’s Schedule Plank Holds – (video) Accumulate a total of 5 minutes in a static plank hold Flexed Arm Hang – (video) Accumulate a total of 5 minutes in a flexed arm hang –Rest– “Annie” 50-40-30-20-10 Reps For Time: Double...Read More
Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Monday 071111 – Click Here For Today’s Schedule Jerk 3-3-3-3-3 –Rest– AMRAP in 12 minutes: 25 Double Unders 10 Ring Rows Post Jerk Loads and Metcon Rounds to Comments For the strength segment, perform sets of 3 Jerks working as heavy as possible. Take the bar...Read More
The Bull City Barbell Club is getting started! If you’re interesting in training with the inaugural group email [email protected]. Training will take place Saturday (8-9am), Monday and Wednesday (7-8:30pm) beginning this Saturday, July 9th. WOD for Thursday 070711 – Click Here For Today’s Schedule Muscle Ups Perform 3 reps on the minute for 10 minutes...Read More
NEW BOOTCAMPS START TODAY! WELCOME BOOTCAMPERS! WOD for Monday 062711 – Click Here For Today’s Schedule Split Jerk 1-1-1-1-1-1-1-1 –Rest– For Time: 100 Double Unders 30 Power Clean and Jerks (135/95) 100 Double Unders Post Jerk Loads and Metcon Time to Comments For the strength segment, perform single rep Split Jerks, taking the bar from...Read More
Shoulder Health and Rehab Clinic TOMORROW at Noon with Coach Stew! EARLY BIRD DISCOUNT FOR BOOTCAMP EXTENDED TIL MONDAY! WOD for Saturday 061811 – Click Here For Today’s Schedule Turkish Get Ups 2 reps on the minute for 10 minutes (20 reps total – use approx 65% 1RM) –Rest– In teams of two, complete the...Read More
Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew! WOD for Monday 061311 – Click Here For Today’s Schedule Back Squat 2-2-2-2-2-2-2 –Rest– 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95) 20 Double Unders Post Squat Loads and Metcon Time to Comments For the strength segment, perform Back Squats in sets of two working up to...Read More
Good luck to everyone on Team Melinda running in the NC Race For The Cure today! WOD for Saturday 061111 – Click Here For Today’s Schedule CF Regionals Team WOD #4 In teams of 4 people, For time: 250 Chest to Bar Pullups 250 KB Swings (52/35) 250 Double Unders 250 Overhead Squats (95/65) Post...Read More
It’s “Bring a Friend to Bootcamp Week”! Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Monday 060611 – Click Here For Today’s Schedule Pushups Perform 5 PERFECT reps on the minute for 10 minutes (Perfect = hold bottom and top plank positions for a 1-Mississippi count) Then,...Read More
NC Race For The Triangle — TEAM MELINDA! WOD for Tuesday 053111 – Click Here For Today’s Schedule Snatch 6×1 –Rest– 7 Rounds For Time: 35 Double Unders 1 Full Snatch (80% 1RM) Post Snatch Loads and Metcon Time and Total of Completed Snatches to Comments For the strength segment, perform full Snatches adding weight...Read More
