WWPF 50 Synchronized Wall Ball Shots, 20/14 50/50 DU Relay 40 Cleans (mix anyway), 135/83   40 Synchronized Wall Ball Shots 50/50 DU Relay 30 Cleans (mix anyway), 155/93   30 Synchronized Wall Ball Shots 50/50 DU Relay 20 Cleans (mix anyway), 185/123   20 Synchronized Wall Ball Shots 50/50 DU Relay 10 Cleans (mix...Read More

Press Find 1 RM   RDL 3×8 @ 55% of 1RM Deadlift   Then   12 Min AMRAP of: 9 Burpee over Bar 12 Push Press 115/73 15 Pullups   Post loads and Times to ZEN and comments:  Read More

12 DAYS OF CFWC   One Muscle Up   Two Heavy Thrusters 135/95 and one muscle up   Three Handstand Pushups, 2 heavy thrusters and one muscle up   Four Kettle Bell Swings 70/53, 3 hspu, 2 heavy thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to elbows, 5 golden ring pullups,...Read More

Hypertrophy Focus Squat Program Don’t forget your Holiday Sweater! Back Squats: work up to a heavy set of 10, then 2 back down sets at 85% Then… 3 Rounds for time 30 KB swings 53/35 20 T2b 10 cal skiRead More

9 am- Olympic Lift technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 25 SA Push Press Right Arm 50/35 400m Run or 500m Row 25 SA Push Press Left Arm 400m Run or 500m Row 50 Burpee Pullups 400m Run or 500m Row 75 Jumping...Read More

  Pick a Hero: Holleyman 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 1 Power Clean 225/153 OR….. Zachary Tellier 10 Burpees then 10 Burpees 25 Push-Ups then 10 Burpees 25 Push-Ups 50 Lunges then 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups then 10 Burpees 25 Push-Ups...Read More

WWPF  13 min AMRAP 2000m/1600m Ski Erg (switch EMOM) *With remaining time, max double unders (switch every 50)   13 min AMRAP *2000m/1600m Row (switch EMOM) *with remaining time, max Burpee Box Jump    13 Min AMRAP 100/85 Cal Bike (switch EMOM) *with remaining time, max alt sandbag G2S, 100/75  Read More

Deadlift Test 1 Rep Max   Then:   AMRAP 15 Min   10/7 cal Air Bike* 7 Thrusters 95/63 4 Bar Muscle Up   *ski erg only if bikes are full   Post Loads and Times to ZEN and Comments:  Read More

Barbell Bent Over Row: 3 x 5 DB Bench Press:3 x 5 Then… For Time: 30-20-10 Pull-ups Wall Ball Shots, 20/14 Pistols DB Snatches, 50/35 *Complete 50 DU after each round   Meal Prep Made Easy        Read More

Clean 1-1-1 Then…. New Kids on the Clock: For Time 25 Burpees 34 HSPU 25 Power Cleans 165/113 34 Ring Dips 25 Cal Bike 34 Burpees Happy 34th birthday to Rachel and 25th birthday to Joe Love!Read More