Running and Endurance Workshop on Saturday, March 16th Couple spots left!  Click here for more info WOD for Wednesday 031213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang...Read More

The 2013 Reebok Strength & Conditioning Open has begun! You can still complete WOD 13.1 for TEAM CFD through 5pm! Get on it!  We’re covering your registration fee! WOD for Sunday 031013 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10...Read More

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it!  We’re covering your registration fee! WOD for Sunday 030313 –  Click Here For Today’s Schedule For Time: Run 800m 30 Situps 15 Good Mornings (45/35) Run 400m 30 Situps 15...Read More

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open! Get on it!  We’re covering your registration fee! WOD for Saturday 030213 –  Click Here For Today’s Schedule In teams of two, for time: 200 Double Unders 150 Situps 100 KB Swings (52/35)...Read More

2013 Paleo Challenge Starts TOMORROW!  You have NO EXCUSE not to participate…NONE! Click here for rules and details WOD for Sunday 021713 –  Click Here For Today’s Schedule Double Unders Skills and drills –Rest– For time: 30 GHD Situps 30 Ring Dips 30 Toes to Bar 30 Double Unders 30 Overhead Squats (95/65) Post Workout...Read More

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!  Spots are filling up!  More info here WOD for Saturday 020213 – Click Here For Today’s Schedule Banded Deadlifts – 50% bar weight + 30% band tension                         12×2 –Rest– 4 Rounds For Time 25 Pullups 25 Abmat Situps 25 Air Squats Post...Read More

We’re hosting the 4th Annual Carolina Fitness Challenge on Saturday, January 12th! We need volunteers!  If you’re able to help, please sign up for a time slot on the WOD Board at the gym.  Volunteers get free admission and free lunch! WOD for Wednesday 010213 – Click Here For Today’s Schedule Moblity:  Hips, Calves, and...Read More

Open Gym this morning from 7:30 – 11am WODs today are at 11:30am and 5pm and 6pm! Join us for a special Mobility WOD at 11am! WOD for Wednesday 122612 For Time: 50 Calorie Row 20 Burpee Box Jump 30 Pullups 40 KB Snatch – 20 right/20 left (52/35) 50 KB Swings (70/52) 40 Situps...Read More

THANK YOU to all of our athletes and friends who have served! “Freedom is never free.” WOD for Sunday 111112 – Click Here For Today’s Schedule In Teams of Two: 15 Minute AMRAP  Partner A: 10 Wall Balls (20/14) 15 Hand Release Pushups 20 Abmat Situps Partner B (time keeper): 60m Walking Lunges Post Rounds...Read More

WOD for Saturday 111012 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– Complete the following for time: First, 50 Abmat Situps Complete 30 ground to overhead (135/95) and 30 Burpees as fast as possible. Then, 50 Toes to Bar You may do any combination of movements to get the bar overhead....Read More