Barbells For Boobs Workout coming October 15th!  Get more info here WOD for Monday 092611 – Click Here For Today’s Schedule Deadlift 5-5-5–5-5 –Rest– For Time: 50-40-30-20-10 Double Unders 20-15-10-5 Overhead Squats (115/75) Post Time to Comments For the strength segment, perform 5 sets of 5 rep Deadlifts.  Lower all reps back to the floor. ...Read More

31 Heroes Workout this Saturday and Fight Gone Bad 6 on 9/17!  You must register to workout on these days!  Learn more WOD for Friday 090211 – Click Here For Today’s Schedule Handstands Practice! –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Time to Comments For the skill segment, Hanstands! ...Read More

Potluck Party on Sunday, August 14th!  RSVP on our Facebook page! WOD for Monday 072511 – Click Here For Today’s Schedule Press 10-1-10-1-10-1 — Rest– 3 Rounds For Time: 10 Overhead Squats (135/95) 50 Double Unders Post Press Loads and Metcon Time to Comments For the strength segment, alternate between sets of 10 (approx. 50%...Read More

Nutrition Q&A Session this Saturday! 12-1pm! Have you registered yet? WOD for Wednesday 072011 – Click Here For Today’s Schedule Press Warmup, then 1-1-1 — Rest– For Time: 100 Overhead Squats (95/65) Perform 5 Burpees every time you have to drop or lower the bar from the overhead position Post Press Loads and Metcon Time...Read More

Good luck to everyone on Team Melinda running in the NC Race For The Cure today! WOD for Saturday 061111 – Click Here For Today’s Schedule CF Regionals Team WOD #4 In teams of 4 people, For time: 250 Chest to Bar Pullups 250 KB Swings (52/35) 250 Double Unders 250 Overhead Squats (95/65) Post...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Friday 052711 – Click Here For Today’s Schedule Deadlift 4-4-4-4 –Rest– 3 Rounds For Time: 12 Overhead Squats (135/95) 7 Muscle Ups Post Deadlift Loads and Metcon Time to  Comments For the strength segment, perform Deadlifts increasing weight each set up to the heaviest set...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Monday 052311 – Click Here For Today’s Schedule Overhead Squat 5-5-3-3-3 –Rest– “Katie P’s Birthday WOD” 2 Rounds of 28 Reps Each For Time: Kettlebell Snatch – any arm (52/35) Air Squats Toes to Bar Inverted Ring Rows (Feet up on a box so body...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Thursday 050511 – Click Here For Today’s Schedule Overhead Squats 3 sets of 20 reps (55-60% 1RM) –Rest– 5 Rounds For Time: 9 Clusters (95/65) 9 Pullups Post Overhead Squat Loads and Metcon Time to  Comments For the strength segment, perform 3...Read More

New Bootcamps Start Next Monday! WOD for Wednesday 042711 – Click Here For Today’s Schedule Pullups 4 sets for max reps (kipping and/or deadhang) –Rest– For Time: Run 200m 20 Box Jumps (24/20) Run 200m 20 Thrusters (95/65) Run 200m 20 Pullups Run 400m 20 Double Unders Run 200m 20 Squat Cleans (95/65) Run 200m...Read More

NEW BOOTCAMPS COMING JANUARY 10th!  EARLY BIRD DISCOUNT before 12/31! WOD for Thursday 123010 – – Click Here For Today’s Schedule  Overhead Squats 3 sets of 5 reps as heavy as possible –Rest– “Bea” For Time: 35 Double Unders 35 Ring Pushups 35 Double Unders 35 GHD Situps 35 Double Unders 35 Pullups 35 Double Unders...Read More