Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (10/15) WOD Prep: 5 Minutes of Muscle Up Progression Work Then… Reach, Roll, Lift 1 x 8 / Side 1. 5 Rounds For Time of: 5 Muscle Ups 10 Shoulder to Overhead...Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar * Attention!* Tomorrow's WOD (10/14) will be run in an Open Gym style. Coaches will be present to coach the 1RM Snatch. The clocks will be running continuosly for the MetCon (which will not...Read More
From Monday through Friday there is a group of athletes that show up to ACF at 5:30 in the morning. This group of athletes is best referred to as the Morning Mayhem crew. Amongst the many great athletes that show up each and every day, there is one athlete that truly stands out. This athlete goes by the nickname DC. Within...Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Sunday (10/13) WOD Prep: Reverse Tabata of :10 Hold / :20 Rest Ring Support Hold or Full Leaning Rest * 8 Total Rounds 1. Elizabeth For Time – 21-15-9 Power Cleans (135/95) Ring...Read More
I've heard more and more frustration about athletes stuck doing ring rows instead of pull-ups, or using a box for HSPU. There are more scaling options then simply reverting back to what you know. Let's take for example someone that has a few good pull-ups, say 3 consecutive. A WOD such as "Fran" comes up...Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Thursday (10/10) WOD Prep: Sampson Stretch 1 x 30 Seconds / Side 1. For time: 30 Thrusters (115/80) 30 Pull ups 30 Power Cleans (115/80) 30 Burpees 30 Jerks (115/80) 30 Box Jumps...Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (10/7) WOD Prep: Spiderman Lunge with Dynamic Stretch 1 x 8 / Side 1. For Time – 21-15-9 of: Toes To Bar Box Jumps (24/20) Deadlift (225/155) * 18 Minute Time Cap...Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (10/6) WOD Prep: Bird Dog (All Fours) 1 x 10 / Side (Alternating) 1. "Nasty Girls" 3 Rounds For Time of: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) *...Read More
