Thursday
Jun192014

Partner comp, men against women, one partner must be over 40! Check it out>>>> 

Tuesday
Jan282014

Sunday
Sep222013

Rookie Rumble 3

Due to popular demand, we opened registration for Rookie Rumble 3 one week early!!! Please go to www.wodrocket.com to register

Monday
Sep092013

Battle of the Sexes

Friday
Jul192013

ROCCA STRONG FUNDRAISER

 

NO CLASSES

PLEASE COME SUPPORT THIS AMAZING FUNDRAISER!!!!!

Tuesday
Jul022013

4th of July

 

We will be CLOSED for the 4th of July

Have fun and be safe!

Friday
May312013

NO CLASSES June 1st & 2nd

There will NOT be any classes Saturday June 1st and Sunday June 2nd due to the Phil Stevens Powerlifting Seminar. Sorry for the inconvenience!

Tuesday
May212013

Holiday Scedule

Memorial Day/ weekend schedule: Saturday- regular schedule, Sunday- CLOSED, Monday- 9am, 10am & 11am classes ONLY

Monday
Apr152013

ROOKIE RUMBLE 2

Friday
Mar152013

NO CLASSES MARCH 16th

NO CLASSES

SATURDAY MARCH 16th

Thursday
Mar072013

Open WODs

Sunday
Feb172013

>>>Presidents Day Hours<<<

ATTENTION!!  Presidents Day hours tomorrow>>>>>  10 & 11am, 4:30 teens, 5:30 & 6:30pm

Tuesday
Feb052013

Hercules CrossFit / WrekdFit Clothing

 Click here to buy>>>>>> http://www.wrekdfit.com/?Click=47

Monday
Jan212013

NorCal Masters

Congrats to Bryan Kastl for taking 4th place in the NorCal Masters this past weekend!!!!

Tuesday
Jan152013

Try your 1st week FREE 

***Can NOT be combined with any other offers

Groupon, 2 week free passes, etc

 


Thursday
Dec132012

Holiday Hours

 

Holiday Hours

 

Monday December 24th – 8:00am Beginner/Advanced Class

                                             9:00am Beginner/Advanced Class

 

 

Tuesday December 25th - CLOSED

 

 

Tuesday January 1st - 9:00am Beginner/Advanced Class

                                       10:00am Beginner/Advanced Class

 

 

Wednesday
Nov212012

Thursday November 22nd

NO CLASSES
Happy Thanksgiving

Thursday
Oct042012

Thursday WOD

Gymnastic Skill

Partner up - 2 ring dips per person for 5 minutes.

rest 2 min then

2 HSPU chest to wall, 80 foot bear crawl ,2 HSPU back to wall for 6 minutes.

WOD
90 SHOULDER PRESS 65#/45#
80 CLOSE HAND PUSH UPS
70 REVERSE BARBELL CURL 45#/22#
60 BURPEES
50 SIT UPS

*FOR TIME
Tuesday
Oct022012

Wednesday WOD

 

Strength

Split Jerk
3-3-2-2-1

*15 min

WOD

"Bear Complex"

Without letting go of the bar,
or resting it on the ground
complete 7 reps of the sequence for 1 round.
Do 5 rounds increasing the load per round:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

*Post loads

___________________________________________________

Beginners

Skill- Split Jerk

 

WOD

1 Wall climb

3 Sit to stand

5 Split Jerks

7 Air Squats

15 Minute AMRAP

 

 

Monday
Oct012012

Tuesday WOD

 

Skill

strict pull ups with partner

*Do 2 strict pull ups per person, back and forth for amrap of 10 min.

WOD

Seven rounds for time of:

10 Wallball shots(20/14lbs) 10ft
10 Pull-ups

 

__________________________________________________

 

Beginner

Skill- Pull ups

 

WOD

5 Wall Balls

10 Strict Ring Rows

15 Mountain Climbers

150m Plate Waiters walk

*18 minute AMRAP