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ring dips

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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"L" Sittin By The Dock Of The Bay

Official Nutrition Guide Rollout TODAY from 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 021911  – Click Here For Today’s Schedule  Ring Dips Take 20 minutes to practice Ring Dips and variations Can you get this deep? –Rest– AMRAP in 15 minutes: 15 Ches
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Press and Run

Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Tuesday 020111  – Click Here For Today’s Schedule  Ring Dips 50 Strict Reps –Rest– AMRAP in 15 minutes: 15 DB Push Press (40/25) Run 200m Post Metcon Rounds to Comments For the strength segment, perf
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Snatchin & Dippin

Durham Indoor Rowing Trials – February 27th!  Early Bird registration ends FRIDAY! WOD for Thursday 012711  – Click Here For Today’s Schedule  Back Squat Determine 1RM Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a n
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Strict Hips

Fifth Ape Seminar – February 5th!  Durham Indoor Rowing Trials – February 27th! WOD for Sunday 011611  – Click Here For Today’s Schedule  GHD Back & Hip Extensions 50 Strict Reps –Rest– AMRAP in 15 minutes: 3 Handstand Pushups 6 Ring Dips 9 Pullups Run 200m Post Metcon
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Benchmark Week 2011 – "Elizabeth"

NEW BOOTCAMPS START MONDAY!  WOD for Thursday 010611  – Click Here For Today’s Schedule  Ring Dips Take 20 minutes and work on your Ring Dip progressions — static holds, hand turnouts, negatives, etc –Rest– “Elizabeth” 21-15-9 Reps For Time: Clean(1
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The Grand Finale

NEW BOOTCAMPS COMING JANUARY 10th!  Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 121410 – – Click Here For Today’s Schedule  Ring Dips Do 75 strict reps –Rest– 2 minutes each for max reps with a 1 minute rest in between movements
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Partner Cleaning Mayhem

The gym will be open on Thanksgiving Day for a team WOD at 9am! WOD for Saturday 112010 – – Click Here For Today’s Schedule  Bench Press 5-5-3-3-1-1-1-1 –Rest– Partner WOD AMRAP in 12 minutes: One partner does 10 Ring Dips, while the other partner performs as many Sq
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Bodyweight Party

Next Bootcamps start in ONE WEEK! Tell your friends and receive ONE MONTH FREE for every new friend who registers!       WOD for Wednesday 110310 – – Click Here For Today’s Schedule  3 Rounds For Max Reps 1 Minute Pullups – Rest 30 seconds 1 Minute Ring Dips – Rest 3
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Dippin' Dots

Fight Gone Bad 5 — JUST 2 DAYS AWAY!  Click here to join our fundraising team help us raise money for the Wounded Warrior Project and the LiveSTRONG Foundation!  This event is for EVERYONE!  Please sign up and encourage your friends to donate!  Can’t make it?  You can stil
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