Tuesday 111213 Fitness WOD: "Open 11.4" 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle ups WOD Strategy: During the bar facing burpees make sure to keep a steady pace and focus on your breathing. Burpees will test your conditioning and also fatigue your legs and shoulders. So go...Read More
Fitness WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 15 min time cap Olympic Lifting: Clean work up to a heavy single. 15 minute time cap Sport: WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105...Read More
WOD: Jackie 1k Row 50 Thrusters (45#) 30 Pull-ups 12 minute time cap WOD Strategy: You cannot treat the 1k row as just a 1,000m row. In this case you must pace the row in order to move on to the next movements. Typically a 1k row will leave your hamstrings screaming and you...Read More
WOD: "Heartbreak Kid" 3 RFT: 10 Front Squats, 185/135 20 Chest to bar 50 Double Unders 15 Minute time cap WOD Strategy: The front squats for this workout are going to be challenging and that is the stimulus that we are looking for. If you are scaling the weight it should be something that will still test...Read More
WOD Prep: Kettlebell armbar 2 minutes per side WOD: 1. Metcon For Time: 1K Row immediately followed by 21-15-9 of: Kettle bell swings, 70/53 Burpees 12 minute time cap WOD Strategy: On the 1k row you are going to want to focus on your form as much as possible. A slower recovery stroke...Read More
Thursday (10/31) WOD Prep: PVC Pipe Pec Stretch 1 x 12 / Side 1. "Grace" For Time 30 Clean & Jerks (135/95) * 6 Minute Time Cap WOD Strategy from Jason: "Grace" is a sprint, no ifs, ands, or buts about it. If you are not under 6 minutes you have not...Read More
WOD Strategy "Liquid Cocaine" is a sprint. We are setting a generous time limit with 10 minutes, but this Met-Con is definitely meant to be completed in under 5 minutes. The cleans should be done either as TNG or with a drop and no hesitation right back to the bar. Focus on form from...Read More
Saturday (10/26) WOD Prep: Joint Mobility 1. "Cindy" 20 Minute AMRAP of: 5 Pull-Ups 10 Push-Ups 15 Air Squats 2. Deadlift 3 x 5 @ 80%1RM * Rest as needed between working sets. * 15 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 Due to tomorrow nights event the 4:00pm class will be the last class of the day. Friday Night Fights: Ninjas & Beast will start at 6:00pm. Please come early to warm-up. ...Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Thursday (10/24) WOD Prep: Scap Push-Ups 1 x 12 Groiners 1 x 12 1. For Time: 100 Burpees * Every Minute on the Minute STOP and perform 8 Toes To Bar. **...Read More
