Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (10/21) WOD Prep: Wall Slides 1 x 12 1. For Time: 21 Thrusters (135/95) 800m Run 15 Thrusters (135/95) 400m Run 9 Thrusters (135/95) 200m Run * 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 Saturday «10/19» WOD Prep: Kettlebell Arm Bar * 2 Minutes Per Side 1. "Lift up Luke" 5 Minute AMRAP of: 5 Power Cleans (155/105) 24 Double unders 10 Pull-Ups 2. 5 Rounds...Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (10/14) WOD Prep: LAX Ball in Forearms * Spend 2 Minutes Per Side 1. 2013 Open WOW 13.4 7 Minute AMRAP of: 3 Clean & Jerks (135/95) 3 Toes To Bar 6...Read More
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
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
