Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Tuesday 030111 – Click Here For Today’s Schedule  Full Ring Support to Lower Down (negative dips) 50 Strict Reps Video here   –Rest– For Time: 50 KB Swings (52/35) 50 Box Jumps Row 1000m 50 Abmat Situps...Read More

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Wednesday 022311  – Click Here For Today’s Schedule  L-Sits Take 20 minutes to work on L-Sits and L-Sit Progressions Progression video here  –Rest– 4 Rounds For Time:  Row 500m 3 Rounds of 5 Pullups/10 Pushups/15 Air Squats...Read More

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Monday 021411  – Click Here For Today’s Schedule  Overhead Squat 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– 5 Rounds for Max Reps (not for time): Pushups Sprint 50m immediately out of last...Read More

Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Monday 020711  – Click Here For Today’s Schedule  Snatch 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% Snatch Practice at Coach Pendlay’s Gym – here –Rest– “Karen” For Time: 150 Wall...Read More

Fifth Ape Seminar – February 5th!  Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Saturday 012211  – Click Here For Today’s Schedule  Push/Split Jerk Determine New 1RM Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new...Read More

Fifth Ape Seminar – February 5th!  Early Bird registration until Jan. 21st! Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Friday 012111  – Click Here For Today’s Schedule  Ring Inversions Practice ball ups, inversions, and levers on the rings  –Rest– 5 Rounds For Time: Row 1000m/800m/600m/400m/200m 10 Thrusters (65/45) 10...Read More

Fifth Ape Seminar – February 5th!  Early Bird registration until Jan. 21st! Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Thursday 012011  – Click Here For Today’s Schedule  Knees To Elbows 50 Strict Reps  –Rest– AMRAP in 15 minutes: 5 Power Cleans (135/95) 10 Pistols (5 each leg) 15 Double...Read More

Fifth Ape Seminar – February 5th!  Early Bird registration until Jan. 21st! Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Tuesday 011811  – Click Here For Today’s Schedule  Press 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% Max reps @85% –Rest– On the minute for 10 minutes...Read More

NEW BOOTCAMPS START TOMORROW!  WOD for Sunday 010911  — Click Here For Today’s Schedule  Ball Ups/Knees To Elbows Complete 50 STRICT KTE or Toes To Bar –Rest– “Christine” 3 Rounds For Time: Row 500m 21 Box Jumps (20″) 12 Deadlifts (1x bodyweight) Post Time to Comments We will do a different Benchmark WOD each day this...Read More

NEW BOOTCAMPS START MONDAY!  WOD for Friday 010711  — Click Here For Today’s Schedule  Muscle Ups Take 20 minutes and work on your Muscle Up progressions  –Rest– For Time: Row 2000m Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline measures for 2011.   For the...Read More