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

Friday (9/6) WOD Prep: A) Wall Slides 1 x 12 B) Scap-Push-Ups 1 x 12 * Squeeze The Shoulder Blades Together for 3 Seconds Then Spread Them Apart.   1. For Time: 10.9.8.7.6.5.4.3.2.1 Reps of: Jerk (135w/185m) 2.4.6.8.10.12.14.16.18.20 Reps of: Pull ups * Perform 10 Jerks Then 2 Pull-Ups. ** Continue this process by decreasing reps on the Jerk by 1 and increasing reps on the pull-ups by adding 2. * 20 Minute Time Cap   2. Overhead Squats (Pausing) 5 x 5 @ 40%1RM * 3-5 second pause at the "rock" bottom of each rep.  Lighter and lower is better. * Rest 1 Minute Between Sets * 12 Minute Time Cap   Injury Prevention: A) Lat Stretch * Hold For 1 Minute Per Side B) Russian Baby Maker * Hold For 2 Minutes   Fall Face Off 2013 Events Event One Event Two Event Three Events Four & Five...Read more