Upcoming Events September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/23) WOD Prep: Barbell Shoulder Smash & Floss * 2 Minutes Per Side   1. 6 Minute AMRAP of: 6 Overhead Squat (135 / 95) 9 Lateral Barbell Burpees 12 Toes To Bar   2. Snatch Ladder Every Minute On The Minute For 15 Minutes Perform 1 Snatch. Guys: Start at 135 Girls: Start at 75 Add 5# every minute until you fail.   Take as many attempts as needed within the minute.   Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.   3. 1 Clean & Jerk @ 90%1RM * Work up to a heavy single ** Rest as needed * 12 Minute Time Cap   Injury Prevention: Russian Baby Maker * Accumulate 5 Minutes.  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 Saturday (9/21) WOD Prep: 15 Groiners   1. "Glen" 30 Clean and Jerks (135 / 95) Run 1 Mile 10 Rope Climbs Run 1 Mile 100 Burpees * 45 Minute Time Cap   Injury Prevention:  Couch Stretch * 2 Minutes Per Side   Saturday (9/21) WOD Prep: Joint Mobility   1. Pat's Tabata Insanity 8 rounds of each of the following movements: Push-Ups Sit-Ups Pull-Ups Air Squats Ring Dips Pistols Flutter Kicks Burpees …and then a 1 mile run. * 20 Seconds of Max Repetitions then Rest 10 Seconds.   Injury Prevention: Lower Body Barbell Smashing – Quads – Adductors – Calves    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 Friday (9/19) WOD Prep: Barbell Shoulder Smash & Floss * 2 Minutes Per Side   1. For Time: 20 Power Snatch (115 / 80) Run 800m 20 Power Snatch (115 / 80) * 12 Minute Time Cap   2.  Double Unders 2 Minutes: Max Repetitions * Rest 2 Minutes 2 Minutes: Max Repetitions   Injury Prevention: Partner Calve Smash (Help a friend out today…or make a new one!) * 2 Minutes Per Side  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 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