CF LEMAN VICH ROOKIE A. Alternating EMOM for 12 min: 1. 50 Speed Steps 2. 10 KB Clean and Press Left 3. 50 Speed Steps 4. 10 KB Clean and Press Right B. AMRAP 20min: 10 Strict Knees to Elbows 200m Run 10 Strict Pike Push Ups [...]

CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 20s L-Sit 20s T-Plank Left 20s T-Plank Right 20s Hollow Hold B. 5 Rounds for time: 400m Run 10 Back Squats 10 Box Jumps INTERMEDIATE A. 3 Rounds not for time: Row 150m (AFAP) 10 Jumping [...]

CF LEMAN VICH ROOKIE A. 3 Rounds not for time: Row 150m (AFAP) 10 Jumping Squats (35X0) 5 Kipping Pull Ups B. AMRAP 20min: 10 Deadlifts 250m Row 10 Supine Ring Rows INTERMEDIATE A. 3 Rounds not for time: 3 Super slow pull ups 12 Good [...]

CF LEMAN VICH Skill Day ROOKIE Kipping Pull Ups A. Death by Pull Ups B. Death by Push Ups (12 min max on each) INTERMEDIATE Kipping Dips A. JT 21-15-9 Handstand Push Ups Ring Dips Push Ups CF [...]

CF LEMAN VICH ROOKIE Coaches Choice INTERMEDIATE Coaches Choice CF LEMAN NYON No class for this location today / Pas de cours pour ce lieu aujourd'hui. CF LEMAN EAUX-VIVES No class for this location today / Pas de cours pour [...]

CF LEMAN VICH ROOKIE There are no classes today! It’s the Swiss Team Challenge. Il n-y-a pas de cours aujourd’hui! Nous participons au Swiss Team Challenge INTERMEDIATE There are no classes today! It’s the Swiss Team Challenge. Il n-y-a pas de cours aujourd’hui! Nous participons au [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. "Fight Gone Bad" 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest [...]

CF LEMAN VICH ROOKIE A. 3 Rounds not for time: 10 KB Windmills (5 per side) 10 Butterfly sit Ups (3131) 60s FLR on rings B. For time: 100 Sit Ups 100 Ring Rows 100 Squats 100 Push Ups (partition the reps as needed) INTERMEDIATE A. [...]

CF LEMAN VICH ROOKIE A. 9 Rounds for time: Run 400m Row 500m (in teams of 3, partners alternate tasks until 9 rounds are complete - each task should not take more than 2 min) INTERMEDIATE A. 3 Rounds not for time: 10 Bent Over DB [...]

CF LEMAN VICH ROOKIE A. 8min to find your 3RM Thruster from ground B. FGB Style for 2 Rounds, 90s per station, 30s rest between: 90s, max Toes through rings 30s rest 90s, max L-Sit Hold 30s rest 90s, max Wall Balls 20/14lbs 30s rest 90s, max DU’s [...]