July Paleo Potluck Party — Details coming soon! WOD for Wednesday 062911 – Click Here For Today’s Schedule Parallette Pushups 75 Strict Reps –Rest– 21-15-9 Reps For Time: DB Thruster (40/25) 6 Count Burpees (with a strict pushup) Post Metcon Time to  Comments For the strength segment, the Coach will call out the pushup reps...Read More

NEW BOOTCAMPS START TOMORROW! WOD for Sunday 062611 – Click Here For Today’s Schedule Skill:  Rings –Rest– In teams of two, complete 10 rounds for time of: 10 Thrusters (115/75 lbs.) 10 Pullups Run 400m Post Team Time to  Comments For the workout, teammates must alternate movements throughout (partner A completes thrusters, partner B completes...Read More

EARLY BIRD DISCOUNT FOR BOOTCAMP ENDS TODAY! WOD for Monday 062011 – Click Here For Today’s Schedule Push Press 3 sets of 20 reps Watch Coach Glassman break down the Push Press here –Rest– For Time: 50 Thrusters (45/35) 40 Double Unders 30 KB Swings (52/35) 20 Barbell Reverse Overhead Alternating Lunges (10/side) 10 Burpees...Read More

Shoulder Health and Rehab Clinic TOMORROW at Noon with Coach Stew! TODAY is the LAST DAY to SAVE 10% on Bootcamps starting June 27th! WOD for Friday 061711 – Click Here For Today’s Schedule Power Snatch 2 reps on the minute for 10 minutes (20 reps total – use approx 65% 1RM) –Rest– “Lindsay’s Birthday...Read More

NC Race For The Triangle — TEAM MELINDA! WOD for Wednesday 00111 – Click Here For Today’s Schedule Barbell Thrusters 2-2-2-2-2 –Rest– For Time: 40 Reps of Shoulder to Overhead (155/105) You may press, push press, push jerk, or split jerk. The barbell starts on the floor. You may not use a rack. Every time...Read More

New Bootcamps Start Monday! WOD for Saturday 043011 CF Open WOD #6 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters (100/65) 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12...Read More

New Bootcamps Start Next Monday! WOD for Wednesday 042711 – Click Here For Today’s Schedule Pullups 4 sets for max reps (kipping and/or deadhang) –Rest– For Time: Run 200m 20 Box Jumps (24/20) Run 200m 20 Thrusters (95/65) Run 200m 20 Pullups Run 400m 20 Double Unders Run 200m 20 Squat Cleans (95/65) Run 200m...Read More

Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Tuesday 032211 – Click Here For Today’s Schedule Ball Ups 50 Strict Reps –Rest– AMRAP in 12 minutes: 9 DB Thrusters (35/22) 12 Box Jumps (24/20) Post Back Squat Loads Number of Rounds Completed to Comments For the gymnastics strength segment,  we are working...Read More

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar THIS SATURDAY! Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Monday 031411 – Click Here For Today’s Schedule  Tabata Toes To Bar Check out the video here –Rest– “Blue Devil” For Time: 125 Double Unders 100 Air Squats  75 KB Swings...Read More

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Thursday 021711  – Click Here For Today’s Schedule  Deadlift 5 reps @55% 1RM 5 reps @65% 5 reps @70%  5 reps @80% 5 reps @85% Rippetoe on Bench Press Foot Setup – here –Rest– 21-15-9 For Time: DB Thrusters (35/25) KB Swings...Read More