Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Sunday 071011 – Click Here For Today’s Schedule Skill: Iron Cross Progressions –Rest– AMRAP in 20 minutes: 5 Front Squats (135/95) 10 Ring Dips Box Jumps (24/20) Post Metcon Rounds to Comments For the skill segment, you will work on different progressions for the Iron Cross...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Monday 051611 – Click Here For Today’s Schedule Front Squat 5-5-3-3-3 –Rest– 7 Rounds In 3 minutes, complete: 400m Run 12 Toes To Bar (see video) Use remaining time in each 3 minute interval to rest Post Front Squat Loads and Metcon Rounds to  Comments...Read More

New Bootcamps Start May 2nd! Tell your friends! WOD for Sunday 042411 – Click Here For Today’s Schedule “Hammer” 5 Rounds For Time: 5 Power Cleans (135/95) 10 Front Squat 5 Push Jerk 20 Pullups Rest 90 Seconds Post Time of EACH Round to  Comments U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan...Read More

NEW BOOTCAMPS COMING JANUARY 10th!  Still Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Monday 122010 — – Click Here For Today’s Schedule  Front Squat 3-3-3-3-3 –Rest– AMRAP in 10 minutes: 10 Front Squat (125/85) 10 Box Jumps (30/24)  10 Pullups Post Front Squat Loads and Metcon Time to Comments  For...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 Monday 112210 — – Click Here For Today’s Schedule  Front Squat Determine 3RM –Rest– 6 Rounds For Time: 8 KB Snatch (52/35) 8 Burpees Post Front Squat Loads and Metcon...Read More

Next Bootcamps start TOMORROW! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Sunday 110710 — – Click Here For Today’s Schedule  Snatch 12×1 Front Squat 3×3 –Rest– 7 Rounds For Time: 10 Wall Ball (20/12) 20 Double Unders Post Snatch and Front Squat Loads and Metcon Time to Comments...Read More

Next Bootcamps start in ONE WEEK! Tell your friends and receive ONE MONTH FREE for every new friend who registers!        WOD for Monday 110110 — – Click Here For Today’s Schedule  Rack Jerk 12×1 Back Squat 3 sets of 5 reps –Rest– On the minute for 15 minutes: 3 DB Hang Power Clean (40/25) 3...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 Wednesday 102710 — – Click Here For Today’s Schedule  “Ribbon Dancer” 8 Rounds For Time: 3 Overhead Squats (95/65) 3 Back Squats 3 Push Press 3 Front Squats Run 200m Post Time to Comments...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, coming THIS SATURDAY.  Register here WOD for Thursday 102110 — – Click Here For Today’s Schedule  Rack Jerk 12×1 Front Squat 3 sets of 3 reps –Rest– 3 Rounds For Time: 15 Hang Power Clean (135/95) Burpees Post Jerk and Squat Loads and Metcon Time to Comments For the strength segment, you...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