Our new 9-week programming cycle started this week!  Check it out here WOD Strength: Snatch 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: 20 Abmat Situps 30 Banded KB Swings 40 Flutter Kicks 50 Banded Good Mornings 60 Second Plank Hold Time cap of 20 minutesRead More

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! Strength: Jerk 5-5-5-3-3-3 Metcon: 5 rounds: 3 Power Snatch (95/65) 15 Overhead squats Run 400mRead More

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: 1 Snatch + 2 Overhead Squat 6 sets as heavy as possible Metcon: 15-12-9-6: Toes to Bar Push Jerks (155/105) Box Jumps (24/20)Read More

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Back Squat 5-5-5-3-3-3 Metcon: AMRAP in 12 minutes: 3 snatches (135/95) 6 clean and jerks 9 chest-to-bar pullups 54 double-undersRead More

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Snatch 3-3-3-1-1-1 Metcon: 14 Min AMRAP: 10 Push Ups 10 Wall Balls (30/20 Slam Ball) 10 Slam BallRead More

Our new 6-week programming cycle began this week.  Check it out here! Join us TONIGHT for a WOD and Wine at 6:30pm! WOD Strength: Snatch 3-3-3-1-1-1 First set around 80%, finish with 1RM for the day Metcon: 5 rounds of: :45 Max Front Squats (80% 1RM) from the floor :15 Rest :45 Shoulder Taps :15 RestRead More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In a 10 Minute Window: Run 1 Mile Time Remaining: Max Snatches (135/95) Rest 3:00 In a 7 Minute Window: Run 800 Meters Time Remaining: Max Cleans (135/95) Rest 3:00 In a 4 Minute Window: Run 400 Meters...Read More

WOD Strength: 1 Sn Pull + 1 Hng Pwr Sn + Snatch 6 sets as heavy as possible Metcon: “Nancy” 5 Rounds: Run 400m 15 OHS (95/65)Read More

WOD Strength: Snatch 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds for time: Row 500m 10 Overhead Squat (135/95)Read More

Strength & Conditioning Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD Skill: Pistols Strength: Snatch 3-3-3-1-1-1 Work up to 85% 1RM Metcon: 400m Farmers Walk (52/35) 3 Rounds: 20 x Walking lunge steps (10 each) 5 Power Snatch (115/85) Then, 400m Farmers Walk Time cap of 16 minutesRead More