NEW BOOTCAMPS COMING JANUARY 10th!  Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 121410 — – Click Here For Today’s Schedule  Ring Dips Do 75 strict reps –Rest– 2 minutes each for max reps with a 1 minute rest in between movements: Deadlift (225/155) Box Jumps (24/20) KB Swings (52/35)...Read More

Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! Volunteer Meeting Next Wednesday, 12/8, at 7pm! WOD for Friday 120310 — – Click Here For Today’s Schedule  Clean & Jerk 12×1 –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups...Read More

  HAPPY THANKSGIVING! 9am WOD TODAY! There will be WODs on Friday at 10 and 11am only! WOD for Thursday 112510  “Jack” AMRAP in 20 minutes, with a partner: 10 Push Press (115/80) 10 KB Swings (52/35) 10 Box Jumps (24/20) Post Rounds Completed to Comments This is a Strength & Conditioning Hero WOD with a small...Read More

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Thursday 111810 — – Click Here For Today’s Schedule  Skill: Muscle Ups –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Rep Rounds: Box Jumps (24/20) KB Swings (70/52) Double Unders Post Metcon Time to Comments For the skill segment, practice your Muscle...Read More

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Tuesday 111610 — – Click Here For Today’s Schedule  Clean & Jerk 12×1 –Rest– 3 Rounds For Time: 30 KB Swings (52/35) 25 Wall Ball (20/12) 20 Pullups Post C&J Loads and Metcon Time to Comments For...Read More

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Saturday 111310 — – Click Here For Today’s Schedule  Back Squat Establish a 3RM –Rest– In teams of two, complete the following for time: 21 Thrusters (115/75) 21 Pullups 15 Thrusters 15 Pullups 9 Thrusters 9 Pullups...Read More

Next Bootcamps start MONDAY! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Saturday 110610 — – Click Here For Today’s Schedule  “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 KB swings (70/52) Run 400m 20 Overhead Squats (115/85) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Tuesday 101210 — – Click Here For Today’s Schedule  Back Squats Warmup:  3 reps @40/50/60/75% 1RM Work:  5 sets of 1 rep @90% 1RM –Rest– 10-9-8-7-6-5-4-3-2-1 For Time: Box Jumps (24/20) KB Swings (70/52) Post Back Squat Loads and Metcon Time to Comments For...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Sunday 101010 — – Click Here For Today’s Schedule  October “Painstorm”  3 Rounds for time: Run 400m 15 Deadlifts (1x Bodyweight) 15 Pullups Run 400m 15 KB Swings (52/35) 15 Handstand Pushups Post Time to Comments This is the October Painstorm WOD courtesy...Read More

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Monday 100410 — – Click Here For Today’s Schedule  Front Squat Determine 1RM Warmup:  3 reps @40/50/60% 1RM Work: 1 rep @75/85/95% 1RM, then 3-4 attempts at a new 1RM –Rest– 10-9-8-7-6-5-4-3-2-1: KB Swings (70/52) Sprint 50m   Post Front Squat Loads and Metcon Time...Read More