New Hoodie Order Sheets are posted! You have until 12/12 to reserve one! We need lots of volunteers for the Carolina Fitness Challenge – sign up sheets will be posted this afternoon! WOD for Tuesday 112211 – Click Here For Today’s Schedule Snatch Balance 1-1-1-1-1-1-1 –Rest– 5 Rounds For Time: Run 200m 5 Power Snatch...Read More

Did you hear the big news? WOD for Thursday 102011 – Click Here For Today’s Schedule Press 3-3-3-3-3 –Rest– 10 Rounds For Time: 3 Power Snatch (115/75) 3 Burpees Post Press Loads and Workout Time to Comments For the strength segment, perform 5 sets of 3 Press. For the conditioning workout, scale Power Snatch load...Read More

Barbells For Boobs Workout coming October 15th!  Need some inspiration to participate?  Read this WOD for Thursday 100611 – Click Here For Today’s Schedule Hang Clean 2-2-2-2-2 –Rest– 5 Rounds For Time: 6 Power Snatch (135/95) 10 KB Step Ups (52/35 in each hand) (20/17 inch box) Post Hang Clean Loads and Workout Time to...Read More

Barbells For Boobs Workout coming October 15th!  Need some inspiration to participate?  Go here WOD for Thursday 092911 – Click Here For Today’s Schedule Snatch Pulls 1-1-1-1-1-1-1 –Rest– On the minute for 12 minutes: For odd minutes, do 4 power snatches as heavy as possible. For even minutes, row for distance. Your score is weight...Read More

Potluck Party TOMORROW!  RSVP on our Facebook page! Lots of new faces in the gym!  Make sure you say hello if you don’t recognize someone!  WOD for Saturday 081311 – Click Here For Today’s Schedule Sled Push Relays –Rest– In teams of two, “Tabata” intervals – Each partner alternates until each partner has completed 8...Read More

July Paleo Potluck Party — Details coming soon! WOD for Thursday 063011 – Click Here For Today’s Schedule Deadlifts 1-10-1-20-1-30 –Rest– 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) 1-2-3-4-5-6-7-8-9-10 Box Jumps (30/24) Post Deadlift Loads and Metcon Time to  Comments For the strength segment, alternate between heavy and light sets of Deadlifts.  Sets should be completed without taking...Read More

Shoulder Health and Rehab Clinic TOMORROW at Noon with Coach Stew! TODAY is the LAST DAY to SAVE 10% on Bootcamps starting June 27th! WOD for Friday 061711 – Click Here For Today’s Schedule Power Snatch 2 reps on the minute for 10 minutes (20 reps total – use approx 65% 1RM) –Rest– “Lindsay’s Birthday...Read More

Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew! WOD for Wednesday 061411 – Click Here For Today’s Schedule Press 3-3-3-3-3 –Rest– 7 Rounds For Time: 7 Power Snatch (95/65) 7 Box Jumps (24/20) Post Press Loads and Metcon Time to  Comments For the strength segment, perform the Press in sets of...Read More

We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Thursday 051211 – Click Here For Today’s Schedule Snatch Complex 5 sets:  3 Muscle Snatch from the Hang (video here) + 3 Overhead Squats –Rest– 21-15-9 Reps For Time: Box Jumps (24/20) Power...Read More

New Bootcamps Start Next Monday! WOD for Monday 042511 – Click Here For Today’s Schedule Back Squat 5-5-3-3-3 –Rest– 5 Rounds For Time: Run 200m 10 Pullups Run 200m 5 Power Snatch (135/95) Post Back Squat Loads and Metcon Time to  Comments For the strength segment, perform Back Squats increasing weight each set up to the heaviest set...Read More