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

Category

Bodyweight Workouts

Pineapple Upside Down

Register for “Bailing Class” this Saturday!  It’s FREE! Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Monday 030711 – Click Here For Today’s Schedule  Ring Inversions/Skin the Cats/Front Levers/Back Levers Take 20 minutes to work on the rings  
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Inchworm

Register for “Bailing Class” next Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Sunday 030611 – Click Here For Today’s Schedule  Forward Inchword w/Pushup In 10 minutes cover as much distance as possible with the fewest reps
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Lower Downs

Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Tuesday 030111 – Click Here For Today’s Schedule  Full Ring Support to Lower Down (negative dips) 50 Strict Reps Video here   –Rest– For T
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5, 3, 1, Go!

Great work to everyone who participated in the Durham Indoor Rowing Trials yesterday! Check out “Bailing Class” on Saturday, March 12th! WOD for Monday 022811  – Click Here For Today’s Schedule  Press Warmup:  Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM
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Gettin' DIRTY

Durham Indoor Rowing Trials – TODAY @8am! WODs are regularly scheduled for today!  Meet in the gym to get your equipment for a WOD in the back field! WOD for Sunday 022711  – Click Here For Today’s Schedule  5 Rounds For Time:  50m Overhead Walking Lunge (45/35) Burpees Post Met
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The Sun Will Come Out Tomorrow

Pardon the mess everyone!  The painting should be done by this weekend and everything put back in its place!  Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Friday 022511  – Click Here For Today’s Schedule
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Cindy's Rowing

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY @8am! WOD for Wednesday 022311  – Click Here For Today’s Schedule  L-Sits Take 20 minutes to work on L-Sits and L-Sit Progressions Progression video here  –Rest– 4 Rounds F
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Double Impact

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Tuesday 022211  – Click Here For Today’s Schedule  GHD Back/Hip Extensions 50 Strict Reps We are going for the 3rd movement shown in this video –Rest– “Mike&
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Doug's Birthday!

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Monday 022111  – Click Here For Today’s Schedule  Overhead Squat Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 at
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Broad Street

Did you miss the Nutrition Session yesterday?  No worries.  There will be another one in March! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 022011  – Click Here For Today’s Schedule  Bench Press 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– E
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