NEW BOOTCAMPS COMING JANUARY 10th!  Benchmark WOD-week coming this Monday! WOD for Sunday 010211  — Click Here For Today’s Schedule  Snatch  12×1 –Rest– Row for 5 minutes at a 20 stroke per minute pace then Max Push Ups in 5 minutes then Row for 5 minutes at a 20 stroke per minute pace Post Snatch Loads,...Read More

NEW BOOTCAMPS COMING JANUARY 10th!  Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Friday 121710 — – Click Here For Today’s Schedule  Snatch 15×1 –Rest– 10 Rounds For Distance: 1 Minute Row 1 Minute Rest * Penalty of 1 Burpee for every 5 meters under 2500m Post Snatch Loads, Row Distance,...Read More

GREAT WORK to everyone who competed in the Carolina Fitness Challenge this weekend!  BIG THANKS TO ALL OF OUR VOLUNTEERS! WOD for Monday 121310 — – Click Here For Today’s Schedule  Overhead Squat 5 sets of 3 reps –Rest– For Time: Row 1250m Then, in 3 minutes, as many reps as possible: Men:  Muscle Ups Women: ...Read More

Carolina Fitness Challenge Volunteer meeting tonight at 7pm! Please attend if you can….we’ll be done by 7:30! WOD for Wednesday 120810 — – Click Here For Today’s Schedule  Snatch 15×1 –Rest– For Time: Row 1000m Post Snatch Loads and Row Time to Comments For the strength segment, you will do 15 Snatches.  Progressively add weight up to a comfortable...Read More

The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Friday 111910 — – Click Here For Today’s Schedule  Deadlift Establish a 3RM –Rest– 4 Rounds Row 250m or Run 200m Rest 2 minutes between rounds Then, 4 Rounds Row 150m or Run 100m Rest 1 minute between rounds Post Deadlift Loads...Read More

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Monday 111510 — – Click Here For Today’s Schedule  Skill: Handstand Pushups –Rest– AMRAP in 15 minutes: Run 400m 5 Deadlifts (85% 1RM) Post Deadlift Load and Rounds to Comments For the Metcon, use a Deadlift load...Read More

  Happy Veterans Day and THANK YOU to all who have served! Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Thursday 111110 — – Click Here For Today’s Schedule  “Jerry” For Time: Run 1 Mile Row 2000m Run 1 Mile Post Time to Comments There...Read More

The 2010 Carolina Fitness Challenge is coming December 11th! WOD for Wednesday 092910 — – Click Here For Today’s Schedule  For Time: 5 Rounds For Time Row 500m Run 400m  Post Time To Comments *SURVEY QUESTION OF THE DAY* Would you be interested in a gym Halloween party on Saturday night, October 23rd?  Please post answer to comments...Read More

Thanks to everyone who came out for Fight Gone Bad 5  yesterday!!  We had over 50 athletes complete the WOD!  Donations are still possible until October 1st — click here to support  the Wounded Warrior Project and the LiveSTRONG Foundation!  WOD for Sunday 092610 — – Click Here For Today’s Schedule  Deadlift Warmup:  5 reps @40/50/60/70% 1RM  Work:  5...Read More

Fight Gone Bad 5  is TODAY!  If you can’t attend please consider donating to our team to support  the Wounded Warrior Project and the LiveSTRONG Foundation!  Heats of 5-7 athletes will begin around 9:20 and run til everyone has finished, probably by noon.  If you haven’t previously joined the team and raised money but would like to participate...Read More