NC Race For The Triangle — TEAM MELINDA! WOD for Tuesday 052411 – Click Here For Today’s Schedule Press 3-3-1-1-1 –Rest– 5 Rounds For Time: 7 Press – from the rack (135/95) 21 Double Unders Post Press Loads and Metcon Time to  Comments For the strength segment, perform the Press increasing weight each set up...Read More

NC Race For The Triangle — TEAM MELINDA! Come support our friends at the Animal Protection Society TONIGHT at Fullsteam from 5-8pm! WOD for Wednesday 051811 – Click Here For Today’s Schedule Ring Pushups 4 sets of max reps –Rest– AMRAP in 12minutes: 30 Double Unders 15 Power Cleans (115/75) Post Number of Ring Pushups...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 Sunday 051511 – Click Here For Today’s Schedule Perform 1 Full Squat Clean every 30 seconds for 10 minutes –Rest– AMRAP in 10 minutes: 10 Toes To Bar 20 Double Unders Post Clean...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Monday 050911 – Click Here For Today’s Schedule Back Squat 3 sets of 20 reps (55-60% 1RM) –Rest– AMRAP in 12 minutes: 30 Double Unders 15 Pushups (or 10 Ring Dips) Post Back Squat Loads and Metcon Time to  Comments For the...Read More

New Bootcamps Start Next Monday! WOD for Wednesday 042711 – Click Here For Today’s Schedule Pullups 4 sets for max reps (kipping and/or deadhang) –Rest– For Time: Run 200m 20 Box Jumps (24/20) Run 200m 20 Thrusters (95/65) Run 200m 20 Pullups Run 400m 20 Double Unders Run 200m 20 Squat Cleans (95/65) Run 200m...Read More

We’re going to see the Durham Bulls on Saturday, May 7th! Reserve your tickets by this Thursday here! WOD for Tuesday 041211 – Click Here For Today’s Schedule Back Squat (Week 2) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 3 reps @70%, 80%, max reps @90% –Rest– AMRAP...Read More

Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Wednesday 040611 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– For Time: 20-18-16-14-12-10-8-6-4-2 Burpees 2-4-6-8-10-12-14-16-18-20  Double Unders...Read More

FREE Bailing Class – Saturday, April 9th! WOD for Tuesday 032911 – Click Here For Today’s Schedule Back Squat (Week 4 – Deload Week) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” –Rest– On the minute for 15 minutes, alternating movements each minute: 12 Box Jumps (24/20) Max Rep Double Unders...Read More

Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Wednesday 032311 – Click Here For Today’s Schedule Double Unders Take 20 minutes to work on your Double Unders –Rest– 4 Rounds For Time: 20 Burpees Row 500m Post Metcon Time to Comments For the skill segment,  practice your Double Unders.  If you have...Read More

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar TODAY! Nutrition Q&A Session — Saturday, March 26th – FREE! We will run the Strength & Conditioning Open WODs this morning between 9am and 11am starting roughly every 20 minutes.  Everyone is invited and encouraged to attend and participate, whether you will...Read More