Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar   Due to tomorrow nights event the 4:00pm class will be the last class of the day. Friday Night Fights: Ninjas & Beast will start at 6:00pm. Please come early to warm-up.     Friday (10/25) WOD Prep: Foam Roll: IT Band, Calves, Side Leg 1 x 20 Passes per Side.   1. Tosh Sprints: 3 Rounds For Time of: 200m Run. Rest 1:1 400m Run. Rest 1:1 600m Run. Rest 1:1 * 30 Minute Time Cap   2. For Time: Accumulate 2 Minutes Holding a Static GHD Sit-Up with Your Torso Parallel to the Floor. * Every Time You Break, Complete 20 Hip Extensions.        Read more

Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar   Thursday (10/24) WOD Prep: Scap Push-Ups 1 x 12 Groiners 1 x 12   1. For Time: 100 Burpees * Every Minute on the Minute STOP and perform 8 Toes To Bar. ** Then continue accumulating Burpees in the remainder of the minute. * 12 Minute Time Cap   2. Establish a 1RM Back Squat in 20 Minutes 3. Every Two Minutes on the Minute: Touch n' Go Snatch 5 x 5 @ 60%1RMRead more

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 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   2. 2012 Open WOW 12.4 12 Minute AMRAP of: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups 3. FLR * 3 Attempts at a Max Time HoldRead more

Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (10/21) WOD Prep: Wall Slides 1 x 12   1. For Time: 21 Thrusters (135/95) 800m Run 15 Thrusters (135/95) 400m Run 9 Thrusters (135/95) 200m Run * 15 Minute Time Cap   2. Weightlifting Complex: 1 Clean + 2 Jerks * Heavy As Possible * 12 Minute Time Cap 3.  Pausing High Bar Back Squat 7 x 2 @ 77% 1RM * 3 Second Pause at the Bottom of Each Rep. ** Focus: Tight in the bottom position, accerate maximally when standing. Think about driving through the bar. * 20 Minute Time Cap  Read more

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