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

Amazing job to all those who competed this past weekend at Fall Face Off! Be Smart. Listen to your bodies. Hydrate. Consider taking tomorrow off to rest and recover. Check out the links below to view photos of the action that went on this past weekend! Corrie's Album Jim's Album: Day One Jim's Album: Day Two   Monday (9/9) WOD Prep: Joint Mobility   1.  "American Dream" 20 Minute AMRAP of: 1 Power Clean (205/145) 1 Muscle Up 2 Power Cleans 2 Muscle ups 3 Power Cleans 3 Muscle Ups… * Continue to add 1 Power Clean and 1 Muscle Up each Round for 20 minutes.   2.  Snatch 5 x 1 @ 90% 1RM * Rest 90 Seconds Between Sets * 12 Minute Time Cap   3.  Front Squat   Every Minute On The Minute For 10 Minutes Perform 1 Front Squat @ 80%1RM.   Injury Prevention: Squat Test: Sit at the...Read more

It's finally here! Fall Face Off kicks off tomorrow morning at 10am! Please come out and join us for a fun filled weekend that will ential killer workouts, great food catered by Mingle and no doubt some phenominal performances from badass athletes. Oh..and incase you have been living under a rock. All weekend classes are canceled. We will resume our normal schedule Monday (9/9)   Fall Face Off 2013 Events Event One Event Two Event Three Events Four & Five Event Six    Read more