Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Thursday (9/17) WOD Prep: a) Wall Slides 1 x 12 b) Squat To Stand 1 x 12   1.  Reverse Jackie! For Time: 30 Pull Ups 50 Thrusters (45) 1K Row * 15 Minute Time Cap     2.  Snatch Complex 7 Sets of:   1 Slow Snatch Deadlift 1 Hang Snatch 1 Snatch Balance * Heavy As Possible ** Rest As Needed Between Sets * 15 Minute Time Cap   3.  High Bar Back Squat 10 x 1 Every Minute on the Minute for 10 Minutes     Injury Prevention: Full Body Foam Roll: 1 x 20 Per Body Part Biceps Triceps Side Delt / Arm Chest / Front Delt Lats Upper Back Lower Back...Read more

Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (9/17) WOD Prep: Banded Ankle Distraction * 2 Minutes Per Side   1. 10 Minute AMRAP of: 5 Power Cleans (135/95) 10 Push ups 15 Air Squats   2. 10 x 10 Unbroken Box Jumps * Use a Box Height You That Is Higher Than You Would Normally Use. ** Rest A Full 60 Seconds Between Sets * 15 Minute Time Cap   Injury Prevention: Banded Super Frog * 2 Minutes Per Side   Wednesday (9/18) WOD Prep: A) 5 Slow Inch Worm B) 5 Slow Reverse Inch Worm * Go Slow! Focus on the stretch. Keep the Elbows & Knees straight.   1. Perform 3 sets of the following Complex: 8 Deadlift 8 Pendlay Row 8...Read more

  Upcoming Events September 21st. 12pm to 2pm. Punk Rope: Doubles or Nothing Seminar September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/16) WOD Prep: A) Scap Push-Ups 1 x 12 B) Fire Hydrants 1 x 8 Per Side   1. "Helen" 3 Rounds For Time of: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups * 15 Minute Time Cap   2. 12 Minutes To Establish a 2RM Power Snatch (Touch n' Go)   3. 12 Minutes To Establish a 2RM Power Clean & Jerk (Touch n' Go)   Injury Prevention: Lat Stretch * 2 Minutes Per Side  Read more

  Thursday (9/12) WOD Prep: Lateral Squat with Adductor Stretch 1 x 10 Per Side (Alternating)   1.  6 Minute AMRAP of: 20 Wall Balls (20/14) 40 Double Unders   2.  3 Position Clean and Jerk Perform 3 Sets of the Following: Position One: High Hang (Pockets) Position Two: Hang (Mid Thigh) Postition Three: Low Hang (Just Below The Knees) * Heavy As Possible ** Rest 2 Minutes Between Working Sets * 15 Minute Time Cap   3.  Back Squat 7 x 3 @ 75%1RM * Do Front Squats if you did Back Squats on Wednesday ** Rest 90 Seconds Between Working Sets * 15 Minute Time Cap   Injury Prevention Executive Hip Mobilization * 2 Mintues Per Side   Friday (9/13) WOD Prep: Foam Roll: IT Bands 1 x 30 Passes Foam Roll: Lower Leg 1 x 30 Passes Foam Roll: Calves 1 x 30 Passes   1. "Tosh" 3...Read more

Tuesday (9/10) WOD Prep: Barbell Calf Smash * 2 Minutes Per Side   1. "Donny" For Time: 21-15-9-9-15-21 Deadlift (225/155) Burpees * 20 Minute Time Cap   2.  Double Unders 10 Rounds For Time of: 30 unbroken Double Unders.   * Complete 30 unbroken double unders. ** Rest as little time between sets as possible.   *** If you miss a rep, that set doesn't count.  Restart that set and continue till you finish 10 sets. * 10 Minute Time Cap   Injury Prevention: Reach, Roll, Lift 1 x 15 Per Side   Wednesday (9/11) WOD Prep: Squat Therapy 1 x 15   1. Establish a 1RM High Bar Back Squat in 25 Minutes. * Rest 3 Minutes Between Attempts   2. Open WOW 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-Facing Burpees 30 Overhead Squat (120/90) 10 Muscle-ups   Injury Prevention: Couch Stretch...Read more