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muscle ups

Hard and Heavy

Fifth Ape Seminar is TOMORROW!  Spots still open! WOD for Friday 020411  – Click Here For Today’s Schedule  Overhead Squat 5 reps @55% 1RM 5 reps @65% 5 reps @70%  5 reps @80% 5 reps @85% Rippetoe on the Overhead Squat here –Rest– 9-7-5 Reps For Time: Deadlift (85% 1RM) Muscle Ups  Po
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Muscle It

Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Saturday 012911  – Click Here For Today’s Schedule  Muscle Ups Take 20 minutes to work on your muscle ups and MU progressions Muscle Up progressions here –Rest– AMRAP in 15 minutes: 5 Push Press (115
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Benchmark Week 2011 – Row 2000m

NEW BOOTCAMPS START MONDAY!  WOD for Friday 010711  – Click Here For Today’s Schedule  Muscle Ups Take 20 minutes and work on your Muscle Up progressions  –Rest– For Time: Row 2000m Post Time to Comments We will do a different Benchmark WOD each day this week to help
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Try It Yourself

GREAT WORK to everyone who competed in the Carolina Fitness Challenge this weekend!  BIG THANKS TO ALL OF OUR VOLUNTEERS! WOD for Monday 121310 – – Click Here For Today’s Schedule  Overhead Squat 5 sets of 3 reps –Rest– For Time: Row 1250m Then, in 3 minutes, as many
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Getting Strict

Volunteers still needed for the Carolina Fitness Challenge on Saturday! Sign up sheets are on the whiteboard at the gym! Volunteer Meeting Wednesday Night at 7pm! WOD for Tuesday 120710 – – Click Here For Today’s Schedule  Skill:  Muscle Up Transitions –Rest– AMRAP i
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All Muscled Up

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Thursday 111810 – – Click Here For Today’s Schedule  Skill: Muscle Ups –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Rep Rounds: Box Jumps (24/20) KB
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Offensive Line

Next Bootcamps start MONDAY! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Friday 110510 – – Click Here For Today’s Schedule  Overhead Squat 5-5-3-3-1-1-1-1 –Rest– 9-6-3 Reps For Time: Deadlift (80% 1RM)  Muscle Ups 50
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Muscling Up

Next Bootcamps start in ONE WEEK! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Tuesday 110210 – – Click Here For Today’s Schedule  Snatch 15×1 –Rest– AMRAP in 12 minutes: 3 Muscle Ups 6 Power Snatch (95/65) 9 KTE
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Labor Day "Luce"

NEW Bootcamps beginning Wednesday! Refer a friend to this Bootcamp and get ONE MONTH FREE on your membership! There are only WODs at 10am and 11am today!  Happy Labor Day! WOD for Monday 090610  “Luce” 3 Rounds For Time, wearing a 20lb weight vest: Run 1000m 10 Muscle Ups
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Devil In A Blue Dress

NEW Bootcamps beginning September 8th! Register by August 31st and SAVE 10%! WOD for Thursday 082610 – – Click Here For Today’s Schedule  Skill:  Muscle Ups –Rest– “Blue Devil” For Time: 125 Double Unders 100 Air Squats 75 KB Swings (52/35) 50 Burpees 25
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