Caleb Ward will be here next Saturday!  There are still some spots left for this day long seminar…and it’s only $100! Register here WOD for Sunday 021212 — Click Here For Today’s Schedule Handstands, Handstand Pushups, Handstand Walks Take 30 minutes to practice these skills –Rest– For Time: 30 Handstand Pushups 40 Pullups 50 KB...Read More

The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th!  Choose your partner and sign up!  More info WOD for Thursday 012612 — Click Here For Today’s Schedule Handstands and Handstand Wall Runs Perform 50 strict wall walks –Rest– For Time: 100 Burpees Jump to a height 6″ above your outstretched arm Post...Read More

The 2012 Look Better Naked Challenge is ON! You can still sign up! WOD for Saturday 012112 — Click Here For Today’s Schedule “Nate” AMRAP in 20 minutes: 2 Muscle Ups 4 Handstand Pushups 8 KB Swings (70/52) Post Workout Time to Comments This is a Strength & Conditioning Hero Workout.  Scale movements and loads...Read More

The 2012 Look Better Naked Challenge starts Sunday! Squat Clinic with Coach Stew – Sunday, 12-2pm! WOD for Friday 011312 — Click Here For Today’s Schedule Double Unders & Handstand Pushups –Rest– KB Snatch (52/35) AMRAP in 10 minutes Switch hands as many times as necessary Post KB Snatch Load and Reps to Comments For...Read More

Interested in volunteering for the Carolina Fitness Challenge on 12/10?  Email Dave! WOD for Friday 111811 – Click Here For Today’s Schedule Turkish Get Ups Work up to 70lbs with each arm –Rest– As many reps as possible: 2 minutes – Pullups Rest 30 seconds 2 minutes – Handstand Pushups Rest 30 seconds 2 minutes...Read More

Come work off your Halloween candy today! WOD for Tuesday 110111 – Click Here For Today’s Schedule Handstands and Handstand Pushups Take 20 minutes to practice Handstands against the wall and HSPUs if you’re able –Rest– For Time: Run 400m 5 Rounds:  15 Jumping Squats/10 Pushups Run 400m Post Workout Time to Comments For the...Read More

Rowing Basics 101 Course this Saturday at 10am!  Sign up here FREE! WOD for Tuesday 092011 – Click Here For Today’s Schedule Handstand Pushups 5 sets of Max Reps OR 5 holds for Max Time –Rest– 5 Rounds For Time: 35 Double Unders Run 200m Post Handstand Reps/Time and Metcon Time to Comments For the...Read More

Potluck Party on Sunday, August 14th!  RSVP on our Facebook page! WOD for Saturday 073011 – Click Here For Today’s Schedule Handstand Practice –Rest– In teams of three, with only one person working at any time, complete the following as quickly as possible: 50 Handstand Pushups 100 Hang Power Cleans (155/105) 150 Pullups 200 Box...Read More

Nutrition Q&A Session TOMORROW! 12-1pm! Have you registered yet?  All attendees with receive our Whole9 Nutrition Guide! WOD for Friday 072211 – Click Here For Today’s Schedule Handstand Holds – Free Standing Work on holds for Max Time (use light/heavy spots as necessary) — Rest– AMRAP in 20 minutes: Run 400m 10 Burpees Post Handstand...Read More

There will be a Team Hero WOD tomorrow at 10am! All other Monday classes are cancelled. WOD for Sunday 070311 – Click Here For Today’s Schedule Skill: Coach’s Choice –Rest– 5 Rounds for Max Reps 40 seconds Toes To Bar – Rest 20 seconds 40 seconds HSPU – Rest 20 seconds 40 seconds KB Swings...Read More