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overhead squat

Cupid's Arrow

Official Nutrition Guide Rollout This Saturday 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Monday 021411  – Click Here For Today’s Schedule  Overhead Squat 3 reps @65% 3 reps @70% 3 reps @80% 3 reps @85% 3 reps @95% –Rest– 5 Rounds for Max Reps (not for time):
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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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New Year Strong

NEW BOOTCAMPS START TODAY!  WELCOME BOOTCAMPERS! WOD for Monday 011011  — Click Here For Today’s Schedule  Press Determine New 1RM Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM –Rest– 21-15-9 Rep
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Benchmark Week 2011 — "Nancy"

NEW BOOTCAMPS START NEXT MONDAY!  WOD for Tuesday 010411  — Click Here For Today’s Schedule  KB Snatches Take 20 minutes and work on KB Snatches –Rest– “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) Post Time to Comments We will do a diffe
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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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Rhythmic Snatches

Volunteers still needed for the Carolina Fitness Challenge on December 11th! Sign up sheets are on the whiteboard at the gym! WOD for Monday 112910 — – Click Here For Today’s Schedule  Overhead Squat 5 sets of 5 reps –Rest– KB Snatch Test (52/35) As many reps as poss
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These Boots Are Made For Walkin'

Carolina Fitness Challenge coming December 11th! Volunteers Needed!  Email Dave if you’d like to be a volunteer WOD for Tuesday 110910 — – Click Here For Today’s Schedule  Skill: Muscle Ups Take 20-30 minutes and work on improving your Muscle Up skills –Rest– &
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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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Ribbon Dancer

It’s Coach’s Challenge Week! All of the Metcons this week (Mon-Sun) were designed by our Coaches.  Does anyone scare you?      WOD for Wednesday 102710 — – Click Here For Today’s Schedule  “Ribbon Dancer” 8 Rounds For Time: 3 Overhead Squats (95/65) 3 Bac
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Shrug Up

Amazing “Grace”, Barbells for Boobs Fundraiser, coming THIS SATURDAY.  Register here WOD for Wednesday 102010 — – Click Here For Today’s Schedule  Snatch 20×1 –Rest– 21-15-9 For Time: Overhead Squats (95/65) Pullups Pushups Post Snatch Loads and Metc
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