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thrusters
Fifth Ape Seminar – February 5th!  Early Bird registration until Jan. 21st! Durham Indoor Rowing Trials – February 27th!  Early Bird registration until Jan. 27th! WOD for Friday 012111  – Click Here For Today’s Schedule  Ring Inversions Practice ball ups, inversions, and levers on the rings  –Rest– 5 Rounds For Time: Row 1000m/800m/600m/400m/200m 10 Thrusters (65/45) 10...
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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...
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NEW BOOTCAMPS START NEXT MONDAY!  WOD for Monday 010311  — Click Here For Today’s Schedule  Handstands Take 20 minutes and work on our handstands — free-standing or against the wall –Rest– “Fran” 21-15-9 For Time: Thrusters (95/65) Pullups Post Time to Comments We will do a different Benchmark WOD each day this week to help you...
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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 Thursday 120210 — – Click Here For Today’s Schedule  Snatch 15×1 –Rest– 21-15-9 For Time: DB Thrusters (40/25) Burpees Post Snatch Loads and Metcon Time to Comments...
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The gym will be open on Thanksgiving Day for a team WOD at 9am! There will be WODs on Friday at 10 and 11am only! WOD for Wednesday 112410 — – Click Here For Today’s Schedule  Weighted Ring Dips 5-5-3-3-1-1-1-1 –Rest– 3 Rounds For Time: 9 Thrusters (115/80) 15 Box Jumps (24/20) Run 200m Post Dip Loads...
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Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Saturday 111310 — – Click Here For Today’s Schedule  Back Squat Establish a 3RM –Rest– In teams of two, complete the following for time: 21 Thrusters (115/75) 21 Pullups 15 Thrusters 15 Pullups 9 Thrusters 9 Pullups...
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Next Bootcamps start TODAY! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Monday 110810 — – Click Here For Today’s Schedule  Turkish Get Up 10×1 (each side) –Rest– 5 Rounds For Time: 9 Thrusters (95/65) 9 Pullups Rest 2 minutes between Rounds. Post TGU Loads and Metcon Interval...
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Next Bootcamps start MONDAY! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Saturday 110610 — – Click Here For Today’s Schedule  “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 KB swings (70/52) Run 400m 20 Overhead Squats (115/85) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to...
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Amazing “Grace”, Barbells for Boobs Fundraiser, coming THIS SATURDAY.  Register here WOD for Tuesday 101910 — – Click Here For Today’s Schedule  Clean & Jerk 15×1 –Rest– 5 Rounds For Time: 9 Thrusters (95/65) 15 KTE Post Clean and Jerk Loads and Metcon Time to Comments For the strength segment, you will do 15 single rep Clean and Jerk attempts.  Progressively add...
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Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here WOD for Friday 100810 — – Click Here For Today’s Schedule  Bench Press Warmup:  3 reps @40/50/60/70% 1RM Work:  3 sets of 3 reps @85% 1RM –Rest– Run 400m Then, 5 Rounds: 5 DB Deadlift (45/25) 5 DB Hang Squat Clean 5 DB Thrusters Then,...
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