W.O.D. Monday 4/16/18


W.O.D. Monday 4/16/18


Starting today, Monday the 16th, on a trial basis, we will be starting a 3:30PM class Mondays, Tuesdays, and Thursdays with childcare included! This is to answer the call of many of you needing an earlier class and also to alleviate the larger classes in the evenings, to ensure you’re getting the coaching you need regularly!
If you want this class to stay on the schedule, BE THERE! Thank you 


Mrs. Katie Cook, Physical Therapist, will be joining Chance Martin, our onsite Doctor of Physical Therapy, for his Mobility class at 6PM on Mondays to work with you and apply Rock Tape to those needed, as she is now RockTape certified!

RockTape works to decrease pain, decompress tissues, and increase muscle representation in the brain for improved performance. All of these results are achieved through skin receptors closely related to the brain that controls motor output.

How are RockTape services provided by Katie different from buying tape at the store and applying it myself and following videos or manuals?

Manuals and videos that you find are very limited to taping for pain in a specific body part. However, pain may merely be a symptom of mobility or structural limitations elsewhere in the body extending beyond the site of pain. During a RockTape-certified taping session, different movements will be assessed and an analysis will be performed to examine all planes of motion during different conditions. It is from this pre-/post-testing that Katie can truly capture which planes of motion have the potential for improvement.

How long does RockTape last on the skin?

Tape wear can vary from 2-5 days per manufacturer report. In the clinic I have compared KinesioTape, KT tape, Meuller, and RockTape. By far, RockTape has performed the best with children and adults with both sensitive and tough skin types. It holds up well with multiple days of sweat and showering due to its cotton make-up. RockTape is by no means something to be permanently dependent on. If properly used, it is a valuable training tool to minimize need for long-term bracing.

How much does it cost to see a RockTape-certified provider at CFR?

Once you buy a $20 box of RockTape (tax included), your first certified taping session and consult is FREE! You keep the tape you buy, over 16 feet of tape! Once you return for another consult, all that is charged is $1/minute with your box of RockTape in hand.

When are RockTape Sessions available?

We are launching RockTape Sessions alongside Mobility Class on Mondays at 6:00 p.m. RockTape Sessions and Mobility Class by our in-house Doctor of Physical Therapy go hand-in-hand.


Strength – 20 minutes

*Coaches – take time to show the significant difference between each press

*Athletes – take a couple warm up sets with ech movement before stating your official 3 sets for each, to set you up to hitting a larger weight overhead with each

Strict press 3 x 7

Push press 3 x 5

Push jerk 3 x 3

Post 3 scores. Your greatest weight on each of the 3 lifts.

Conditioning WOD – 9 minutes

As many rounds + reps as possible in 9 minutes of…

7 pull-ups

9 Sumo deadlift high pulls 75/55

11 Push press 75/55

*Scale pullups only with jumping or banded

Post 4 scores.  Greatest weight on each pressing movement and rounds + reps on WOD!