Friday Night Fights: Go Heavy or Go Home Event Information: Tomorrow from 6:00pm to 8:00pm we will be hosting our Friday Night Fights: Go Heavy or Go Home event. The event is a CrossFit Total (1RM Back Squat, Press, Deadlift) There will be no metcon, only strength!. The last regular class of the day will be the 4:00pm class. If you are participating tomorrow night please arrive no later than 5:30 so you can register. When you arrive, you need to know what your starting weight will be for each lift. There will be no group warm-up. You are responsible for your own warming up. Please, be ready to move swiftly from attempt to attempt and ready to load your own weight or assist others. First lift starts at 6:10pm after a briefing by Murph.   Friday (9/27) WOD Prep: Reach, Roll, Lift 1 x 10 / Side   1....Read more

Upcoming Events September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Thursday (9/26) WOD Prep: 15 Groiners   1. 2 Rounds For Time of: 12 Overhead Squat (135 / 95) 12 Burpees 9 Power Snatches (135 / 95) 9 Burpee Box Jumps (20') 6 Snatch (135 / 95) 6 Burpee Chest To bar Pull-Ups * 20 Minute Time Cap   2. High Bar Back Squat 4 x 7 * Work up to a heavy 7 repetitions. ** Then Complete 4 sets of 7 repetitions with that weight.  *** Rest 2 Minutes Between Working Sets (Or As Needed). * 20 Minute Time Cap   3. Weightlifting Complex – Optional After Class 3 sets of: 3 Position Clean (1 Hi-Hang, 1 Mid Thigh, 1 Just Below Knees) 1 Push Press...Read more

Upcoming Events September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Wednesday (9/24) WOD Prep: Super Front Rack * 2 Minutes Per Side   1. Establish a 1RM Thruster in 15 Minutes * Rest as needed between attempts.   2. Open WOW 11.6 MEN Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar...Read more

Upcoming Events September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home! October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/23) WOD Prep: a.) 1 Minute: Hollow Body Hold b.) 1 Minute: Superman Hold   1. 15 Minute AMRAP of: 6 Handstand Push-Ups 12 Kettlebell Swings (70 / 53) 200m Run   2. Chest 2 Bar Pull-Ups: 10 x Max Repetitions * Rest 1 Minute After Each Set   Injury Prevention: a.) Gentle Hip Distraction * 2 Minutes Per Side   b.) Kettlebell Arm Bar (1 Minutes in Position 1 & 1 Minute in Position 2) * 2 Minutes Per Side    Read more

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