Fifth Ape Seminar – February 5th! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 011611 – Click Here For Today’s Schedule GHD Back & Hip Extensions 50 Strict Reps –Rest– AMRAP in 15 minutes: 3 Handstand Pushups 6 Ring Dips 9 Pullups Run 200m Post Metcon Rounds to Comments For the strength segment, perform 50 strict Back and...Read More
FIFTH APE SEMINAR – FEBRUARY 5th! Be there to find your “inner ape”! WOD for Wednesday 011211 — Click Here For Today’s Schedule Handstand Pushups 15-20 Strict Reps –Rest– 3 Rounds For Time: Run 400m 30 Thrusters (75/45) 50 Abmat Situps Post Handstand Scaling and Metcon Time to Comments For the strength segment, perform 15-20 strict Handstand...Read More
NEW BOOTCAMPS START NEXT MONDAY! WOD for Tuesday 010411 — Click Here For Today’s Schedule KB Snatches Take 20 minutes and work on KB Snatches –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Time to Comments We will do a different Benchmark WOD each day this week to help you get baseline...Read More
Partner WOD this morning at 11am! NEW BOOTCAMPS COMING JANUARY 10th! WOD for Saturday 010111 — 11am WOD today — Everyone is welcome! For Time (in teams of two): Run 1200m 50 Power Cleans (135/95 lbs) 100 Pullups 200 Anchored Sit-Ups (your partner will anchor your feet) Run 1200m Post Time to Comments For this workout, only...Read More
There are no evening WODs tonight! Partner WOD tomorrow morning at 11am! NEW BOOTCAMPS COMING JANUARY 10th! EARLY BIRD DISCOUNT before 12/31! WOD for Friday 123110 – – Click Here For Today’s Schedule Rack Jerk 10x 1 as heavy as possible –Rest– For Max Rep Squats and Mile For Time: Tabata “Bottom to Bottom” Squat Run...Read More
There is NO 6:15 WOD today. All other WODs are on! NEW BOOTCAMPS COMING JANUARY 10th! Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press! WOD for Monday 122710 “Whitten” 5 Rounds For Time: 22 KB Swings (70/52) 22 Box Jumps (24/20) Run 400m 22 Burpees 22 Wall Ball (20/12)...Read More
Carolina Fitness Challenge is TOMORROW! WOD for Friday 121010 — – Click Here For Today’s Schedule Handstands Take 20 minutes to work on your handstands –Rest– 3 Rounds For Time: Run 400m 15 Pullups 50 Air Squats 15 Pullups Post Metcon Time to Comments For the strength segment, take 20 minutes to work on Handstands. They can be against...Read More
Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! Volunteer Meeting Next Wednesday, 12/8, at 7pm! WOD for Friday 120310 — – Click Here For Today’s Schedule Clean & Jerk 12×1 –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups...Read More
Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! Volunteer Meeting Next Wednesday, 12/8, at 7pm! WOD for Wednesday 120110 — – Click Here For Today’s Schedule For Time: Run 400m 50 Double Unders Run 400m 40 Double Unders Run 400m 30 Double Unders...Read More
Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! WOD for Sunday 112810 — – Click Here For Today’s Schedule Handstand Pushups 5 sets for max reps –Rest– For Time: 30 Back Squats (1x Bodyweight) Run 400m 30 Burpees Post Metcon Time to Comments For the strength...Read More
