ROOKIE A. AMReps 3min with Buy in: Run 400m Max Push ups in remaining time B. AMReps 3 min with Buy in: Row 500m Max Pistols on box in remaining time C. AMReps 3min with Buy in: Run 400m Max Dips in remaining time D. AMReps 3min with Buy in: Row 500m [...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Back Squat 5RM B. 21-15-9 reps of:
Deadlift
Pike push-ups INTERMEDIATE A. Back Squat 1RM B. "Diane" 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (Compare to 151105) (Session Goal: A. Test BS B. Sub 7 min) [...]

ROOKIE A. Tabata Air Bike C. Tabata Sit Ups D. Tabata Air Squats E. 800m Run TT INTERMEDIATE A. 5 Rounds not for time: 10 Hip Extensions 10 GHD Sit Ups B. Tabata Air Bike C. Tabata Sit Ups D. Tabata Air Squats E. 800m Run TT (Session Goal: A. [...]

ROOKIE A. AMRAP 9 min: 9 Power Cleans 9 Burpees over the bar 9 Push Press B. AMRAP 9 min: 9 Double Unders 9 Burpees to 6” above reach 9 Box Jumps 24/20” (You should rest 8-10min between parts) INTERMEDIATE A. AMRAP 9 min: 9 Power Cleans 60/40kg 9 Burpees [...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 21-18-15-12-9 reps, for time of: Power Snatch Wall Ball Knees To Elbow (Session Goal: A. Sub 21min) INTERMEDIATE Today is also a benchmark day, so please log your results to beyond the whiteboard. A. [...]

ROOKIE A. 7 Rounds for time: 10 Push Ups 10 Goblet Squats 10 Kettlebell Swings 10 KB Swings 10 KB Halo 10 KB Hot Potato (2 count) 10 Pull ups (Session Goal: A. Sub 33min) INTERMEDIATE A. 7 Rounds for time: 10 Push Ups 10 Goblet Squats 16/12kg 10 Kettlebell [...]

ROOKIE A. 5 Rounds not for time: 10s L-Hang 5 Power Cleans (AHAP) 5 Pike Push Ups B. 5 Rounds for time: Run 400m 15 Shoulder Press (strict!) INTERMEDIATE A. 5 Rounds not for time: 20s L-Hang 5 Power Cleans (AHAP) 5 Handstand Push Ups B. 5 Rounds for time: [...]

ROOKIE A. For time: Row 500m 40 Front Squats B. For time: Row 400m 40 Knees to Elbows C. For time: Row 300m 20 Double Unders D. For time: Row 200m 60 Sit Ups INTERMEDIATE A. For time: Row 500m 40 Front Squats 40/25kg B. For time: Row 400m 50 [...]

We are closed today for the Desti'lac event! ROOKIE No class for this level today / Pas de cours pour ce niveau aujourd'hui. INTERMEDIATE No class for this level today / Pas de cours pour ce niveau aujourd'hui. COMPETITOR No class for this level today / Pas [...]

ROOKIE A. 3 Rounds for time: 7 Wall Squats (@3230) 6 Air Squats 5 Tuck Jumps 4 Squat Jumps B. FGB Style for 4 Rounds: 30s Air Squats 30s Rest 30s Push Ups 30s Rest 30s Battling Ropes 30s Rest 30s Double Unders 30s Rest INTERMEDIATE A. 3 Rounds for [...]