Archives for Daily WOD
Workout – Monday 09/24/2018

              We will be testing our push press today after a 4 week cycle! Be sure to look up your old PR and beat it today. Workout: A. Push Press: Establish a 1 Rep Max B. 2 Rounds: 400 M Run 30 Deadlifts  155, 105 RX   115, … Read More »

                Awesome work and attendance this week! Lets keep it up. Workout: A. Complex: 5 Cleans + 5 Jerks - Work up to the heaviest load possible B. 12 Min AMRAP: 40 Med Balls Cleans 5 Rope Climbs … Read More »

                Weightlifting: Push Press: Last day before max attempt next week. 10 x 3. Make sets as heavy as possible. Work up to a heavy 3 reps then complete 10 sets. Open Gym!!! For those of you that want to get better at … Read More »

Workout – Wednesday 09/19/2018

              Workout: A. 14 Min AMRAP: 30 KB Swings  70, 53RX   53, 35L 20 HRPU   (HSPU) 10 Front Squats   155, 105RX  115, 75L B. Core! For Time: 50 AB mat Sit Ups 40 Ab mat Crunches 30 V-ups 20 Toes to bar 10 … Read More »

                Workout: A. Hang Snatch: Establish a 4 Rep max B. 3 Rounds: 20 Box Jump Overs  24", 20" 400 M Run 20 Wall Balls  30, 20 Rx  20, 14 L … Read More »

              We hope everyone stayed safe and dry over the weekend. It seems that most of the heavy flooding and damage were to areas south of Raleigh. We will be on a normal schedule today. Lets get to work burning off some of those extra … Read More »

              Weather/Schedule Update: As of this morning Florence is still on a path to drop heavy rain and wind on the Raleigh area Thursday evening through Saturday morning. We plan to close for this event as the current path will cause … Read More »

Workout – Wednesday 09/12/2018

                Weather: Bad weather is likely coming to North Carolina toward the end of this week. Keep your eye on the blog as all updates to our schedule will be listed there daily. Be safe and get your supplies … Read More »

            Weather: Bad weather is likely coming to North Carolina toward the end of this week. Keep your eye on the blog as all updates to our schedule will be listed there daily. Be safe and get your supplies ready! Workout: A. For Time: 50 … Read More »

Workout – Monday 09/10/2018

            Workout: A. Push Jerk: 10-8-6-4-2-1-1-1-1 B. 12 Min AMRAP: 60 Double Unders 20 DB Snatch 30 Double Unders 10 Burpee Chest to Bar  (Muscle Ups) … Read More »

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