WWPF 10 min Ladder: 1-2-3-4-5…… Synchronized Snatch, 95/63 Synchronized Burpee over Bar   2 min rest    10 Min EMOM 10 Wall Ball Shots , 20/14 1 alt Rope climb *Partners Switch movement’s during same minute    2 min rest   10 min AMRAP Max Distance prowler, 135/90 * switch when needed    Top Gun Pre-order Shirts coming soon…..Read more

Push Press   3-3-3   Then   14 Min AMRAP of:   200 Meter Run 3 Cycles of Dumbbell DT 50/35 12 Dumbell Deadlifts 9 Dumbbell Hang Cleans 6 Dumbbell Jerks   Post Loads and Rounds to Comments and ZEN  Read more

Deadlift (cycle 3): 3 x 5 @ 85% Weighted Dips: 3 x 5 (AHAP)   then…   Tabata – complete 8 rounds of 20s work / 10s rest of each exercise.  All 8 rounds of one exercise are to be performed before moving on Cal Bike V-ups Lateral Hurdle Jumps, 24/20 Sandbag G2S, 100/75   Our Youth Fitness Summer program is in full swing. It’s not too late to sign up!  Read more

EMOM 7 Minutes 2 Clean 1 Jerk Then…. AMRAP 16 Minutes 3 Ring Muscle Ups 5 HSPU 7 Clean and Jerk 135/93 200m Run  Read more

TWOW: 200m run, 200m jog X8 intervals-Run at 80%, jog at 50% Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3 x 30 Unbroken C2B butterfly pullups.  Rest as needed to stay unbroken.  If you can’t do 30 yet, 3x ME C2B Pullups -10 Minutes strict Ring Muscle Up work-5×5 False grip strict pullups to chest with 3 second hold at top, 5×5 strict banded ring muscle up with legs in L sit position. No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODs: Strict...Read more