NEW BOOTCAMPS START NEXT MONDAY! WOD for Tuesday 010411 — Click Here For Today’s Schedule KB Snatches Take 20 minutes and work on KB Snatches –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Saturday 121810 — – Click Here For Today’s Schedule Handstands Take 20 minutes to work on your handstands –Rest– AMRAP in 12 minutes: 12 Burpees 12 KB Snatch (52/35) 100m Farmer’s Carry (2x52lbs/2x35lbs) Post Reps Completed to Comments...Read More
Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! WOD for Monday 112910 — – Click Here For Today’s Schedule Overhead Squat 5 sets of 5 reps –Rest– KB Snatch Test (52/35) As many reps as possible in 10 minutes Post Overhead Squat Loads and KB...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
Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd. Register here WOD for Monday 101110 — – Click Here For Today’s Schedule Handstands 5 sets for max hold time –Rest– 21-15-9 For Time: KB Snatch – right (52/35) KB Snatch – left (52/35) Pullups Post Handstand Times and Metcon Time to Comments For the strength segment,...Read More
NEW Bootcamps beginning September 8th! EARLY BIRD expires in 5 days …SAVE 10%! Refer a friend to this Bootcamp and get ONE MONTH FREE on your membership! WOD for Tuesday 083110 — – Click Here For Today’s Schedule Skill: Turkish Get Ups –Rest– 6 Rounds For Time: Row 250m 12 KB Snatch (52/35) 10 Burpee Pullups...Read More
NEW Bootcamps beginning September 8th! Register by August 31st and SAVE 10%! Refer a friend to this Bootcamp and get ONE MONTH FREE on your membership! WOD for Friday 082710 — – Click Here For Today’s Schedule Front Squats Warmup: 3 reps @40/50/60/70% 1RM Work: 3 sets of 3 reps @80% 1RM –Rest– 4 Rounds For...Read More
August Fitness Challenge Saturday, August 28th 9am-Noon WOD for Monday 081610 — – Click Here For Today’s Schedule Skill: Double Unders Metcon: 5 Rounds For Time: 10 KB Snatch – 5 each arm (52/35) 15 Toes To Bar 20 Double Unders Post Time to Comments Strength segments this week will be replaced by “skill” segments. For...Read More
Tactical Strength Challenge TODAY! 9am – Noon The Tactical Strength Challenge (TSC) is a strength competition consisting of three events: A three-attempt deadlift Pullups for max reps Kettlebell snatches for max reps in a 5:00 time period Score is determined by the combined score in the three events, based on percentages of the TSC References...Read More
70’S BIG CHALLENGE! Saturday, 9am-Noon! More info here! WOD for Thursday 062410 – Click Here For Today’s Schedule “Ashley” For Time: Run 400m 30 Box Jumps (24/20) 30 KB Snatch (52/35) 30 Pullups Run 800m 30 Wall Ball (20/12) 30 Thrusters (95/65) 30 Burpees Run 400m Post Time to Comments Today’s WOD comes courtesy of Coach...Read More
