Upcoming Events
- October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
- October 26th. 9am to 6pm. Rock Tape Seminar
Tuesday (10/21)
WOD Prep:
Squat Therapy 3 x 15
1. 5 Rounds For Time of:
15 Pull ups
20 Kettlebell Swings (53/35)
25 Wall Balls (20/14)
20 Kettlebell Swings (53/35)
25 Wall Balls (20/14)
* 20 Minute Time Cap
2. Every Minute on the Minute for 10 Minutes
2 Double Kettlebell Overhead Squats
Wednesday (10/22)
WOD Prep:
Lax Ball Calve Roll
* 2 Minutes Per Side
1. Muscle Up Transition Practice
– Boxers Pose
– Pull To Sternum (3 Second Hold)
– Press / Jump Up (3 Second Hold)
– Negative (3 Second Hold)
– Back To Sternum
– Boxers Pose
12 Minute AMRAP of:
150 Wall Balls (20/14)
30 Muscle Ups
3. FLR
* 3 Attempts at a Max Time Hold