NC Race For The Triangle — TEAM MELINDA! WOD for Wednesday 052511 – Click Here For Today’s Schedule Squat Clean 1-1-1-1-1-1-1-1 –Rest– 21-15-9 Reps For Time: Box Jumps (30/24) Ring Dips Post Squat Clean Loads and Metcon Time to  Comments For the strength segment, perform the Full Squat Cleans increasing weight each set up to...Read More

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

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Monday 050911 – Click Here For Today’s Schedule Back Squat 3 sets of 20 reps (55-60% 1RM) –Rest– AMRAP in 12 minutes: 30 Double Unders 15 Pushups (or 10 Ring Dips) Post Back Squat Loads and Metcon Time to  Comments For the...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Wednesday 050411 – Click Here For Today’s Schedule Ring Works Work on Dips, Ball Ups, Inversions, and Skin the Cats –Rest– AMRAP in 15 minutes: Run 400m 50 Sledgehammer Swings Post Rounds to  Comments For the skill segment, take the time to...Read More

New Bootcamps Start TODAY! WOD for Monday 050211 – Click Here For Today’s Schedule Front Squat 3-3-3-1-1-1-1 –Rest– 50-40-30-20-10 KB Swings (52/35) 25-20-15-10-5 Ring Dips Post Front Squat Loads and Metcon Time to  Comments For the strength segment, perform Front Squats increasing weight each set up to the heaviest single rep you can do. For...Read More

New Bootcamps Start TOMORROW! WOD for Sunday 050111 – Click Here For Today’s Schedule Ring Dips 50 Strict Full Reps or Slow Negatives –Rest– 25 Burpee Broad Jumps *Complete a burpee and instead of jumping up, complete a broad jump for max distance *Rest as needed between efforts *The goal is max distance Upcoming Foundations...Read More

New Bootcamps Start May 2nd! SAVE 10% before this Friday! WOD for Thursday 042111 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 10 Rounds For Time: 10 Burpees 10 Ring Dips Post Time to Comments For the skill segment, perform 50 Strict Parallette Shoot Throughs.  Emphasize a good, solid plank...Read More

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Monday 022111  – Click Here For Today’s Schedule  Overhead Squat Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM –Rest– “Doug”  9-15-21 For...Read More

Official Nutrition Guide Rollout TODAY from 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 021911  – Click Here For Today’s Schedule  Ring Dips Take 20 minutes to practice Ring Dips and variations Can you get this deep? –Rest– AMRAP in 15 minutes: 15 Chest to Bar Pullups  30 second Ring L-Sit Post Metcon...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