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 Monday 030711 – Click Here For Today’s Schedule Press Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 3 reps @ 70%, 80%, max reps @...Read More
Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Friday 030411 – Click Here For Today’s Schedule Bench Press Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets: Perform 5 reps @ 65%, 75%, max reps @ 85% “working 1RM” ...Read More
Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Wednesday 021611 – Click Here For Today’s Schedule Snatch Determine 1RM Warmup: Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets: Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM Coach Burgener corrects some Snatches...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
Thanks to everyone who came out to support and compete in the Couples Throwdown! Congratulations to Mats and Kerri for taking home the crown! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 021311 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps Shoot Through Demo- here –Rest– For Time: 21 Deadlift...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 is TODAY! Spots still open! [youtube]http://www.youtube.com/watch?v=4moONJvlAuw&feature=player_embedded[/youtube] WOD for Saturday 020511 – Click Here For Today’s Schedule Chin Ups 50 Strict Reps Don’t do these please – here –Rest– For Time: 50 Box Jumps (20″) 50 KB Swings (52/35) 50 Situps 50 DB Hang Power Cleans (40/25) Run 800m 50 Back Extensions Post Metcon Time...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! Early Bird registration ends FRIDAY! A man ahead of his time – “Stop Being So Tired” [youtube]http://www.youtube.com/watch?v=vBVk071N88M[/youtube] WOD for Tuesday 012511 – Click Here For Today’s Schedule Handstands Take 20 minutes and work on your free standing Handstands. –Rest– 5 Rounds For Time: Run 400m 20 Burpees 15 DB...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 Monday 011711 – Click Here For Today’s Schedule Ring Pushups Take 20 minutes and practice your Ring Pushups –Rest– 4 Rounds: Run 400m and then perform as many Air Squats...Read More
