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

Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Thursday (10/10) WOD Prep: Sampson Stretch 1 x 30 Seconds / Side   1. For time: 30 Thrusters (115/80) 30 Pull ups 30 Power Cleans (115/80) 30 Burpees 30 Jerks (115/80) 30 Box Jumps (24/20) * 12 Minute Time Cap   2. Touch n' Go Snatch 5 x 5 @ 60%1RM * Rest 60 Seconds Between Working Sets * 12 Minute Time Cap   3. Back Squat 7×4 @ 85%1RM Across * Rest 60 Second Between Working Set * 18 Minute Time Cap   Friday (10/11) WOD Prep: Barbell Calve Smash * 2 Minutes Per Side   1. Open WOW 11.1 10 Minute AMRAP of: 30 Double Unders 15 Power Snatch (75/55)   2. 3 Rounds of: Max Double Unders in 2 Minutes * Rest 1 Minute Between Rounds...Read more