It’s “Bring a Friend to Bootcamp Week”! Got a friend who’s interested in your training? Bring them to Bootcamp this week! WOD for Thursday 060911 – Click Here For Today’s Schedule Wall Ball Perform 5 Unbroken Wall Ball on the minute for 10 minutes (with a partner counting good reps) –Rest– For Time: 30/20/10 GHD...Read More
NC Race For The Triangle — TEAM MELINDA! ENDURANCE WORKOUT today at 9am with Coach Paul! MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am! WOD for Saturday 052811 – Click Here For Today’s Schedule 4 Rounds For Time: 27 Jumping Air Squats 27 Plyo Pushups (hand release at the top) 27 Deadlifts (bodyweight) 27 Abmat...Read More
New Bootcamps Start Monday! WOD for Thursday 042811 – Click Here For Today’s Schedule Deadlift 3 sets of 20 Reverse Hypers 3 sets of 10 Hollow Rocks 3 sets of 10 –Rest– Tabata Intervals Abmat Situps Back Extensions Box Jumps (24/20) Post Deadlift Loads and Total Metcon Reps to Comments For the strength segment, perform...Read More
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Sunday 041011 – Click Here For Today’s Schedule Skill segment: Crawling, jumping, climbing, and other things “Colin” –Rest– “Michael” 3 Rounds For...Read More
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Thursday 040711 – Click Here For Today’s Schedule Press (Week 2) Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working...Read More
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Sunday 040411 – Click Here For Today’s Schedule Strength: “Climbing onto and over things with Coach Colin” –Rest– For Time: 70 Burpees...Read More
Register for “Bailing Class” this Saturday! It’s FREE! Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Monday 030711 – Click Here For Today’s Schedule Ring Inversions/Skin the Cats/Front Levers/Back Levers Take 20 minutes to work on the rings –Rest– 5 Rounds For Time: 10 Pullups 20 KB Swings (52/35) 30 Situps 40 Double Unders...Read More
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
Pardon the mess everyone! The painting should be done by this weekend and everything put back in its place! Nursing a nagging injury? Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Friday 022511 – Click Here For Today’s Schedule Deadlift 3 reps @65% 3 reps @70% 3 reps @80% 3...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
