Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (10/7) WOD Prep: Spiderman Lunge with Dynamic Stretch 1 x 8 / Side   1. For Time – 21-15-9 of: Toes To Bar Box Jumps (24/20) Deadlift (225/155) * 18 Minute Time Cap   2. Sotts Press 5 x 5 * Build Up To A Heavy Weight, But Not To Failure ** Rest 90 Seconds Between Working Sets * 15 Minute Time Cap   3. Planche 6 x 10 Second Holds * Rest As Needed   Wednesday (10/8) WOD Prep: Olympic Wall Squat * Hold for 3 Minutes   1. Open WOW 12.2 MEN Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as...Read more

Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (10/6) WOD Prep: Bird Dog (All Fours) 1 x 10 / Side (Alternating)   1. "Nasty Girls" 3 Rounds For Time of: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) * 15 Minute Time Cap   2. 1 Snatch @ 70-75% 1RM Every Minute on the Minite for 10 Minutes   3. Ring L – Sit 4 x 0:15's * Rest as neededRead more

Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Saturday (10/5) WOD Prep: Barbell Calve Smash * 2 Minutes Per Side   1. "Fight Gone Bad" 3 Rounds For Max Reps of: 1 Minute Max: Wall Balls (20/14) 1 Minute Max: Sumo Dead Lift High Pull (75/55) 1 Minute Max: Box Jumps (20") 1 Minute Max: Push Press (75/55) 1 Minute Max: Row for Calories * 1 Minute Rest   Injury Prevention: Couch Stretch * 2 Minutes Per Side   Sunday (10/6) WOD Prep: Squat To Stand 1 x 12   1. 5-4-3-2-1 Deadlift @ Heavy As Possible * Rest 2 Minutes Between Working Sets * 20 Minute Time Cap     2. "Regan Gone Wild!" 3 Rounds For Max Reps of: 1 Minute Max: Ring Dips 1 Minute Max: Kettlebell Swings (53/35) 1 Minute Max: Pistols 1...Read more

Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (10/1) WOD Prep: a.) Squat To Stand 1 x 12 b.) Sampson Stretch * Hold For 1 Minute   1. 3 Rounds For Time of: 500m Row 12 Burpees 21 Box Jumps (24 / 20) * 18 Minute Time Cap   2. Every Minute On The Minute For 8 Minutes 10 Toes To Bar + 20 Double Unders   Injury Prevention: Executive Hip Stretch * 2 Minutes Per Side   Wednesday (10/2) WOD Prep: Kettlebell Arm Bar * 2 Minutes Per Side   1. Establish a 3RM 1 1/4 Front Squat in 20 Minutes * Rest 3 Minutes Between Serious Attempts ** Focus on the timing of the bounce out of the hole.   2. Open WOW 12.1 7 Minute AMRAP of: Burpees * This workout begins from...Read more

Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/30) WOD Prep: Olympic Wall Squat * Accumulate 2 Minutes   1. For Time: 10-8-6-4-2 Snatch (115 / 80) 50 Double Unders * 15 Minute Time Cap   2. Clean & Jerk 3 Sets of: 1 Clean + Pause Squat (hold the bottom position for 3 full seconds) + 1 Jerk * Heavy As Possible ** Rest 3 Minutes Between Working Sets * 20 Time Cap   Injury Prevention: Kettlebell Arm Bar * 2 Minutes Per SideRead more