NC Race For The Triangle — TEAM MELINDA! Great job to Liz Selbst and Phil Bost at the Bull City Barbell Open yesterday! THANK YOU to all the volunteers that helped make it happen! WOD for Sunday 052211 – Click Here For Today’s Schedule 5 sets Plank Hold x max time Rest 60 seconds Side...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 Saturday 041611 – Click Here For Today’s Schedule Strength & Conditioning Open WOD #4 AMRAP in 10 minutes: 60 Bar Facing Burpees...Read More
We’re going to see the Durham Bulls on Saturday, May 7th! Reserve your tickets by TOMORROW here! WOD for Wednesday 041311 – Click Here For Today’s Schedule Muscle Ups Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 3 reps @70%, 80%, max reps @90% –Rest– For Time: Run 1600...Read More
Register for “Bailing Class” next Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Sunday 030611 – Click Here For Today’s Schedule Forward Inchword w/Pushup In 10 minutes cover as much distance as possible with the fewest reps –Rest– AMRAP in 15 minutes: 5 Muscle Ups 10 Toes To Bar Post Number...Read More
Fifth Ape Seminar is TOMORROW! Spots still open! [youtube]http://www.youtube.com/watch?v=4moONJvlAuw&feature=player_embedded[/youtube] WOD for Friday 020411 – Click Here For Today’s Schedule Overhead Squat 5 reps @55% 1RM 5 reps @65% 5 reps @70% 5 reps @80% 5 reps @85% Rippetoe on the Overhead Squat here –Rest– 9-7-5 Reps For Time: Deadlift (85% 1RM) Muscle Ups Post Overhead Squat Loads and...Read More
Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Saturday 012911 – Click Here For Today’s Schedule Muscle Ups Take 20 minutes to work on your muscle ups and MU progressions Muscle Up progressions here –Rest– AMRAP in 15 minutes: 5 Push Press (115/75) 10 Overhead Walking Lunges (45/25) 15...Read More
NEW BOOTCAMPS START MONDAY! WOD for Friday 010711 — Click Here For Today’s Schedule Muscle Ups Take 20 minutes and work on your Muscle Up progressions –Rest– For Time: Row 2000m Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011. For the...Read More
GREAT WORK to everyone who competed in the Carolina Fitness Challenge this weekend! BIG THANKS TO ALL OF OUR VOLUNTEERS! WOD for Monday 121310 — – Click Here For Today’s Schedule Overhead Squat 5 sets of 3 reps –Rest– For Time: Row 1250m Then, in 3 minutes, as many reps as possible: Men: Muscle Ups Women: ...Read More
Volunteers still needed for the Carolina Fitness Challenge on Saturday! Sign up sheets are on the whiteboard at the gym! Volunteer Meeting Wednesday Night at 7pm! WOD for Tuesday 120710 — – Click Here For Today’s Schedule Skill: Muscle Up Transitions –Rest– AMRAP in 12 minutes: 7 Dead Hang Pullups 7 Strict Knees To Elbows Post Metcon...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
