CF LEMAN VICH ROOKIE A. Deadlift 5-5-5 Rest 2 min B. 3 Rounds for time 20 Toes to Bar 10 Deadlifts 20 KB Swings INTERMEDIATE A. Clean and Jerk 1RM B. 3 Rounds for time: 4 Jerks 60/40kg 5 Front Squats 60/40kg 6 Power Cleans 60/40kg [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Kelly” 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs INTERMEDIATE A. “Kelly” 5 rounds for time of: Run, 400 m 30 [...]

CF LEMAN VICH ROOKIE A. Every 3 mins for 30 mins: Row 250m 10 Burpees 10 Push Press INTERMEDIATE A. Deadlift 1RM A. 3 Rounds for time of: 9-7-5 Deadlifts 70/50kg Chest to Bar Pull Ups Bar Facing Burpees Rest 2 min between rounds [...]

CF LEMAN VICH ROOKIE A. 5x 2 min Amreps: 15 Double Unders Max Reps Pull Ups in remaining time. Rest 2min between (You should have about 30s to complete your pull ups, adjust the double unders if needed. Aim for 8-10 pull ups or version of pull ups [...]

CF LEMAN VICH Today is Jeûne Fédéral, there are no classes in Vich or Nyon. The first official Jeûne Fédéral in Switzerland was on the 16th September 1832, although it had been celebrated in Switzerland since 1796. Traditionally a ‘Tarte au Pruneaux’ was the only thing to be eaten at [...]

CF LEMAN VICH ROOKIE Any workout from the ‘Speed’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Speed’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de cours pour [...]

CF LEMAN VICH ROOKIE A. 27-21-15-9 Thrusters Burpees INTERMEDIATE A. Tire Flip B. 3 Rounds for time: 200m Farmer Carry 48kg/32kg 100m Walking Lunge 100m Run CF LEMAN NYON No class for this location today / Pas de cours [...]

CF LEMAN VICH ROOKIE A. Weighted Pull Ups 5-5-5 Rest as needed B. 3 Rounds for time: 40 Walking Lunges 40 KB Swings 80 Speed Steps INTERMEDIATE A. 10-9-8-7-6-5-4-3-2-1 Deadlift 100/70kg Wall Ball 20/14lb Row (Calories) Handstand Push Up [...]

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Power Snatch A. AMRAP 7min: 10 Power Snatch 5 Jumping Chest to Bar Pull Ups INTERMEDIATE Squat Clean A. 2xAMRAP 3 min: 3 Squat Cleans 60kg/40kg 6 [...]

CF LEMAN VICH ROOKIE A. Alternating EMOM for 20min: 3 Back Squat 3 Power Clean B. FGB Style for 1 Round: 3 min Sit Ups 3 min Double Unders INTERMEDIATE A. For time: Run 1600m 40 Box Jumps 24/20” Run 1200m 30 Box Jumps 24/20” Run [...]