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 For Quality of: 15 Hollow Rocks 15 Superman Rocks Max Effort Planche Hold   3. Accumulate 2 Minutes in a L-Sit   Sunday «10/20» WOD Prep: Banded Shoulder Distraction with Squat Hold * Perform 15 Reps. 1 Rep = Releasing the shoulder and then compacting it again.   1. "Grace" For Time: 30 Clean & Jerk (135/95) * 8 Minute Time Cap   2. Shoulder To Overhead (Press, Push Press, Push Jerk, Split Jerk or Behind The Neck Jerk) 5×5 @ 65%1RM * Select 1 Movements To Work On & Rest As Needed Between Working...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 Clean & Jerks (135/95) 6 Toes To Bar 9, 12, 15… Continue up the ascending ladder as far as possible in 7 minutes.   2. Clean & Jerk Skills High Hang Clean with 3 Second Pause + Jerk * Work up to a moderate to heavy single. * 15 Minute Time Cap   3.  Front Squat 3 x 3 @ 87%1RM * Rest As Needed Between Working Sets * 15 Minute Time Cap     Friday (10/18) WOD Prep: Banded Elbow Distraction * 2 Minutes Per Side   1.  10 Minute AMRAP of: 6 Handstand Push-Ups...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 (165/115) * 15 Minute Time Cap   2. Every Minute On The Minute For 10 Minutes: 3-5 Pausing Overhead Squats (Hold the Bottom for 3 Full Seconds) * This isn't about going heavy. Its about improving the bottom position.   3. Tabata Ring Support :20 of work and :10 of Rest. 8 Rounds.   Wednesday (10/16) WOD Prep: Tabata Hollow Rock Tabata Superman Rock :20 of Work, :10 of Rest. 4 Rounds of Each.   1. 2012 Open WOW 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20)...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 fit within the hour). It is ideal to scale the WOD so that it will be challenging, but take you less than 1h 30mins. Coaches will be on hand for guidance and scaling. Do not skip tomorrow. Tomorrow is the day to step up and challenge yourself. Monday (10/14) WOD Prep: Russian Baby Maker * Hold for 2 Minutes   1. Establish a 1RM Snatch   2. "Clovis" For Time: 10 Mile Run 150 Burpee Pull-Ups * Partition The Run and Burpee Pull-Ups As Needed.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 Dips * 8 Minute Time Cap   2. Overhead Squats 5 x 5 @ 60%1RM Across * Rest 90 Seconds Between Working Sets * 20 Minute Time CapRead more