NC Race For The Triangle — TEAM MELINDA! WOD for Wednesday 00111 – Click Here For Today’s Schedule Barbell Thrusters 2-2-2-2-2 –Rest– For Time: 40 Reps of Shoulder to Overhead (155/105) You may press, push press, push jerk, or split jerk. The barbell starts on the floor. You may not use a rack. Every time...Read More
NC Race For The Triangle — TEAM MELINDA! The Bull City Barbell Open is TOMORROW! Lifting runs from 10am-2pm and spectators are FREE! We will be prepping the gym tonight for the meet tomorrow from about 5-8pm. If anyone can lend a hand, your help will be greatly appreciated!! WOD for Friday 052011 – Click...Read More
Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Tuesday 051011 – Click Here For Today’s Schedule Push Press 5 sets of 5 reps –Rest– 5 Rounds For Time: 5 Push Press (use load from final set above) 7 Dead Hang Pullups Post Push Press Loads and Metcon Time to Comments...Read More
FREE Bailing Class – Saturday, April 9th! WOD for Wednesday 033011 – Click Here For Today’s Schedule Gymnastics Segment: 50 Hollow Rocks – video 30 V Ups – video 25 Superman to Hollow Rock –Rest– AMRAP in 10 minutes: 10 Deadlifts (50% bodyweight) 10 DB Push Press (40/25) Post Rounds to Comments For the gymnastics...Read More
Register for “Bailing Class” this Saturday! It’s FREE! Got a nagging injury or ailment? You NEED to attend the Z-Fit Seminar on March 19th! WOD for Thursday 031011 – Click Here For Today’s Schedule Elevated Parallette Pushups Max Sets of 3 Reps in 10 minutes Video here –Rest– AMRAP in 15 minutes: 10 Overhead Squat (50% bodyweight) 10...Read More
Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Thrusday 030311 – Click Here For Today’s Schedule Double Unders Take 20 minutes to work on your Double Unders. How bout trying some triple unders? Or 1-legged DU’s? –Rest– 3 Rounds For Time: 10 Back Squats...Read More
Durham Indoor Rowing Trials – February 27th! You KNOW you wanna do it! WOD for Tuesday 020111 – Click Here For Today’s Schedule Ring Dips 50 Strict Reps –Rest– AMRAP in 15 minutes: 15 DB Push Press (40/25) Run 200m Post Metcon Rounds to Comments For the strength segment, perform 50 strict Ring Dips. Rep 50 should...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 COMING JANUARY 10th! Still Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Friday 122410 — – Click Here For Today’s Schedule 50 Reps For Time: 1 Clean, 1 Lunge (right), 1 Lunge (left), 1 Push Press (95/65) Post Time to Comments *CHRISTMAS WEEKEND SCHEDULE* Friday — No evening WODs...Read More
NEW BOOTCAMPS COMING JANUARY 10th! Still Need Holiday Gift? Check out our Stores at Zazzle and Cafe Press! WOD for Thursday 122310 — – Click Here For Today’s Schedule Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Post Loads to Comments You have the whole class time tonight to do the strength segment. Loads should be as...Read More
