1971-G Evelyn Byrd Ave. Harrisonburg, VA

Workouts for the Week of Sept 26th – Oct 1st

Monday, September 26th Workout: 18 Minute Cap 10 Rounds 5 Deadlifts (185/135) 3 Hang Cleans 1 Push Jerk   !CashOut! 10x50m Sled Sprint 5x10 Hollow Rocks   Tuesday, September 27th Strength Back Squats (Workout 5) 5x5 @ 65% 5x5 @ 70% 5x5 @ 75% 5x5 @ 80% 5x5 @ 85% OR Death by Burpees Min 1 = 1 … [Read More...]

Workouts for the Week Sept 19th-24th


"It matters not how strait the gate, How charged with punishments the scroll, I am the master of my fate: I am the captain of my soul."   Don't set back...attack the week!   Monday, September 19th Strength 15 Minutes to find a Heavy Clean and Jerk Max for the day. Or If you find this quickly, treat the last 10 Minutes as an “every … [Read More...]

Squat % Adjusted


Rocktown Fam Nate might have made a mistake (shocking I know) with the squat numbers.  Please see the below numbers and use them going forward.  My apologies for the crazy numbers :)  I'll try to have some of these printed and available at the gym as well. … [Read More...]

Workouts for the Week of September 12th-19th

All-We are starting a new 8 week squat cycle this week.  Squat days will be Tuesday and Friday and at least one day I will provide an endurance/skill/conditioning alternative.  The spread sheet is attached and the macros are preset for you to enter your squat number and it will give you the numbers for each day of the cycle.  I believe this may only work if you open it on … [Read More...]

Labor Day Hours

We will have a normal class schedule Monday, September 5th...See you there! … [Read More...]