410 W Geer St, Durham, NC 27701 (919) 907-1233

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Benchmark WODs

Fight Gone Bad 6

Fight Gone Bad 6 is TODAY!  We still need your help!  Sign up here You must be registered and raise some funds to participate (19 athletes so far)  – As of now we will run 2 heats in the 9am and 2 heats in the 10am class times.  We are able to run heats of 9 athletes at a time. 
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Pizza, Pizza!

Fight Gone Bad 6 is coming on 9/17!  Sign up here WOD for Wednesday 090711 – Click Here For Today’s Schedule Dips – Bar or Rings 5 sets of 5 as heavy as possible –Rest– “Helen” 3 Rounds For Time: Run 400m 21 KB Swings (52/35) 12 Pullups Post Dip Loa
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Friday Labor

31 Heroes Workout this Saturday and Fight Gone Bad 6 on 9/17!  You must register to workout on these days!  Learn more WOD for Friday 090211 – Click Here For Today’s Schedule Handstands Practice! –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squa
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Beth, What Can I Do?

Potluck Party this Sunday!  RSVP on our Facebook page! Lots of new faces in the gym!  Make sure you say hello if you don’t recognize someone!  WOD for Friday 081211 – Click Here For Today’s Schedule Hang Power Clean 2-2-2-2-2 –Rest– “Elizabeth” 21-1
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The African Anteater Ritual

Potluck Party on Sunday, August 14th!  RSVP on our Facebook page! WOD for Thursday 080411 – Click Here For Today’s Schedule Turkish Get Ups Alternate arms and do reps for 10 minutes (this is NOT for max reps) –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups
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Hold Up

Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Wednesday 071311 – Click Here For Today’s Schedule Plank Holds – (video) Accumulate a total of 5 minutes in a static plank hold Flexed Arm Hang - (video) Accumulate a total of 5 minutes in a flexed arm hang R
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Ease Off The Accelerator

Nutrition Q&A Session — THIS SATURDAY, 12-1:30pm – FREE! WOD for Thursday 032411 – Click Here For Today’s Schedule Press (Week 4 – Deload Week) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” –Rest– “Helen” 3 Rounds F
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Squat and Throw

Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Monday 020711  – Click Here For Today’s Schedule  Snatch 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% Snatch Practice at Coach Pendlay’s Gym ̵
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Benchmark Week 2011 — "Christine"

NEW BOOTCAMPS START TOMORROW!  WOD for Sunday 010911  – Click Here For Today’s Schedule  Ball Ups/Knees To Elbows Complete 50 STRICT KTE or Toes To Bar –Rest– “Christine” 3 Rounds For Time: Row 500m 21 Box Jumps (20″) 12 Deadlifts (1x bodyweight) Po
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Benchmark Week 2011 – "Cindy"

NEW BOOTCAMPS START MONDAY!  WOD for Saturday 010811  – Click Here For Today’s Schedule  Kipping Pullups Take 20 minutes and work on your Kipping Pullups –Rest– “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats Post Rounds Completed to Comme
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