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Upcoming Events September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/23) WOD Prep: a.) 1 Minute: Hollow Body Hold b.) 1 Minute: Superman Hold   1. 15 Minute AMRAP of:...
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Upcoming Events September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/23) WOD Prep: Barbell Shoulder Smash & Floss * 2 Minutes Per Side   1. 6 Minute AMRAP of: 6 Overhead Squat (135 / 95) 9 Lateral Barbell Burpees 12 Toes...
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Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Saturday (9/21) WOD Prep: 15 Groiners   1. "Glen" 30 Clean and Jerks (135 / 95) Run 1 Mile 10 Rope...
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Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Friday (9/19) WOD Prep: Barbell Shoulder Smash & Floss * 2 Minutes Per Side   1. For Time: 20 Power Snatch...
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Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Thursday (9/17) WOD Prep: a) Wall Slides 1 x 12 b) Squat To Stand 1 x 12   1.  Reverse Jackie!...
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Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (9/17) WOD Prep: Banded Ankle Distraction * 2 Minutes Per Side   1. 10 Minute AMRAP of: 5 Power Cleans (135/95)...
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  Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/16) WOD Prep: A) Scap Push-Ups 1 x 12 B) Fire Hydrants 1 x 8 Per Side   1....
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  Thursday (9/12) WOD Prep: Lateral Squat with Adductor Stretch 1 x 10 Per Side (Alternating)   1.  6 Minute AMRAP of: 20 Wall Balls (20/14) 40 Double Unders   2.  3 Position Clean and Jerk Perform 3 Sets of the Following: Position One: High Hang (Pockets) Position Two: Hang (Mid Thigh) Postition Three: Low Hang...
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Tuesday (9/10) WOD Prep: Barbell Calf Smash * 2 Minutes Per Side   1. "Donny" For Time: 21-15-9-9-15-21 Deadlift (225/155) Burpees * 20 Minute Time Cap   2.  Double Unders 10 Rounds For Time of: 30 unbroken Double Unders.   * Complete 30 unbroken double unders. ** Rest as little time between sets as possible.  ...
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Amazing job to all those who competed this past weekend at Fall Face Off! Be Smart. Listen to your bodies. Hydrate. Consider taking tomorrow off to rest and recover. Check out the links below to view photos of the action that went on this past weekend! Corrie's Album Jim's Album: Day One Jim's Album: Day...
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