Skill day, today you will spend the majority of the class working on one skill. ROOKIE Kettlebell Swing A. 3 Rounds for time: Row 500m 21 KB Swings 12 Pull Ups INTERMEDIATE Kipping Pull Ups A. AMRAP 10min: 10 Pull Ups 10 Push Ups 20 Air Squats [...]

ROOKIE A. 3 x 3 min AMRAP Repeats: 15 Double Unders 5 Front Squats Rest 3 min between efforts, continue the AMRAP INTERMEDIATE A. Snatch (squat) 4-4-3-3-2 (to be performed as 1.1.1.1 etc. not tng) Rest 2 min B. 4 Rounds for time: Row 500m 10 Overhead Squats 60/40kg [...]

ROOKIE A. For time: Run 1600m rest 4 min Run 800m Rest 4 min Run 400m INTERMEDIATE A. “Hortman” AMRAP 45min 800m Run 80 Squats 8 Muscle Ups COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. FGB Style for 4 Rounds: 1 min Handstand Push Ups 1 min Pull Ups 1 min Goblet Squats 1 min Double Unders 1 min Rest INTERMEDIATE A. Push Press 4-4-4-4-Max Reps Rest 2min (Max reps to be completed at same load as 3rd set) B. 5 Rounds for [...]

ROOKIE CFGO 17.5 INTERMEDIATE CFGO 17.5 COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. Book your class

ROOKIE A. Power Clean 10-8-6-4-4 Rest 2 min B. 21-15-9 Power Clean Stand up Sit Ups INTERMEDIATE A. Front Squat 3RM (work up to a heavy 3 rep, not necessarily a 3RM) B. 3 Rounds for time: 5 Front Squats 70/45kg 10 Pull Ups (cap time 3 min) C. 2 [...]

ROOKIE A. For time: 30 Wall Balls, 20/14 lbs 30 Knees to Elbows 30 Burpees 30 Row (calories)s 30 Thrusters 30 Row (calories)s 30 Burpees 30 Knees to Elbows 30 Wall Balls, 20/14 lbs INTERMEDIATE A. Deadlift 4-4-4-4-4 Rest 2 min B. Death by Wall Ball and Burpee (15min max): [...]

ROOKIE A. Overhead Squat 8-6-8-6 Rest 2 min B. 3 Rounds for time: 72 Speed Steps (beaded ropes) 24 Push Ups 8 Overhead Squats INTERMEDIATE A. Weighted Pull Ups 5-5-4-4-3-3 Rest 2 min. B. 30-20-10 Power Clean 40/25 Bar Dips COMPETITOR No class for this level [...]

ROOKIE A. 6 Rounds for time: Row 500m 25 KB Swings 25 Jumping Pull Ups (in teams of two, partners alternate tasks until each partner has completed 3 rounds) INTERMEDIATE A. 15-10-6 Thrusters 60/40kg Bar Muscle Ups B. 3 Rounds not for time: 45s Plank 5 Cat Cows 45 Russian [...]

Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. ROOKIE A. 3 x 3min AMRAP repeats: 3 Push Ups 6 Sit Ups 9 Air Squats Rest 3 min between rounds, continue the [...]