As many of you know Im competing this weekend at the Nor Cal Regional. The gym will be closed until monday morning where classes will resume as normal. If you can’t make it to regionals there is a live feed on I will be going Friday at 1130 & 1425 in heat 1 of the men’s individual competition. I want to thank everyone for the amazing support!



C2b pull up progression/ Muscle Up Progression


5 UNBROKEN C2B PULL UPS/ 3 unbroken Muscle Ups

(If your proficient at c2b do muscle up progrssion instead)



3 rounds:

500m row

20 burpees


Back squat: 4×8 @ 70%

-Walking lunges: 3×10 per leg w/ dumbbells (25-50lbs per hand women/65-100lbs per hand men)

-Seated dumbbell press: 4×10 w/ heavy dumbbells (Don’t use bench w/ back support, sit on box)

-Incline bench: 3×8 w/ heavy weight for the day. (Pause 2sec on chest)


Memorial Day

We will be doing a hero wod to honor a true American hero. The heats will start at 930 and will run until everyone who wants to has gone through it. There will be bbq afterward. Please bring whatever you want to eat and drink. Post on the facebook page what you will be bringing. There will not be evening classes, nor will there be classes prior to 9 am. Lets work hard tomorrow and remeber why we have memorial day and honor those whom have given the ultimate sacrifice.


Max a powerlift you have not done (squat, bench deadlift or strict press)

Max distance handstand walk 3 min

Bench mark wod

“Filthy 50″

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders




Team Saturday

Team WOD:



Station 1 – Wall Balls (20#/14#) & Wall Sits

Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold

Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)

Station 4 – KB Swings (53#/35#) & KB Hold

Station 5 – Sit-ups & Plank


3:00 per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.






15 min work to 1rm Snatch

Rest 5 min

Work to 1rm weighted pullup (strict)

Rest 5 min

2k row for time

Rest as needed

Bench Mark wod



400m run

21 kb swings 53/35#

12 pull ups


Please post loads and times to comments


Deadlift 7×3 @ 70%




50-40-30-20-10 reps

Wall balls

25-20-15-10-5 reps

Hr Push ups

Alternate between the 2 movements