Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Tuesday 110910 — – Click Here For Today’s Schedule  Skill: Muscle Ups Take 20-30 minutes and work on improving your Muscle Up skills –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Metcon...Read More

Next Bootcamps start MONDAY! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Friday 110510 — – Click Here For Today’s Schedule  Overhead Squat 5-5-3-3-1-1-1-1 –Rest– 9-6-3 Reps For Time: Deadlift (80% 1RM)  Muscle Ups 50m Sled Push (1x per round)  Post Overhead Squat Loads and Metcon Time to Comments...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 Wednesday 102010 — – Click Here For Today’s Schedule  Snatch 20×1 –Rest– 21-15-9 For Time: Overhead Squats (95/65) Pullups Pushups Post Snatch Loads and Metcon Time to Comments For the strength segment, you will do 15 single rep Snatch attempts.  Progressively add weight up to a...Read More

New Bootcamps begin TODAY! WOD for Monday 072610 — – Click Here For Today’s Schedule  “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Metcon Time to Comments           This is a Strength & Conditioning Benchmark WOD.  Scale Overhead Squats to ensure proper movement execution.    ENDURANCE WOD tonight at 6pm! Run or Row 6 Rounds...Read More

New Bootcamps begin on July 26th! Register by July 20th and SAVE 10%! Tactical Strength Challenge Saturday, July 24th — More info WOD for Friday 071610 — – Click Here For Today’s Schedule  Front Squat Warmup:  3 reps @40/50/60/75% 1RM Work:  2 sets of 3 reps @85% 1RM, 1 set of Max Reps @85% 1RM –Rest–...Read More

WHOLE 9 NUTRITION SEMINAR! Thursday, May 6th!  Only a few spots left! We’re giving you ONE MONTH FREE when you refer a friend to one of our Foundations Classes! WOD for Friday 043010 – Click Here For Today’s Schedule  Overhead Squat 5-5-5 –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65) 1-2-3-4-5-6-7-8-9-10 Burpees Post Load and Time to Comments...Read More

Save 10% on April Bootcamps — Register by March 31st! CROSSFIT TOTAL Saturday, April 3rd, 9am-Noon We’re giving you ONE MONTH FREE when you refer a friend to our upcoming Foundations Class on March 30th and Bootcamps starting April 12th!! WOD for Friday 032610 — Click Here For Today’s Schedule Press 3 reps @65% 1RM 3...Read More

Congratulations To Everyone Who Competed In The Durham Indoor Rowing Trials CROSSFIT TOTAL Saturday, April 3rd, 9am-Noon We’re giving you ONE MONTH FREE when you refer a friend to our Foundations Class beginning March 30th! WOD for Sunday 032110 — Click Here For Today’s Schedule Snatch  Perform 12 reps at 85% 1RM.  Rest sufficiently between...Read More