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 [...]

ROOKIE A. Alternating EMOM 20 min 1. 4 Thrusters 2. 5 Clean High Pull 3. 6 Burpees over the bar 4. Rest B. Alternating EMOM 20 min 1. 10 Ring Rows 2. 11 Push Ups 3. 12 Box Jumps 4. Rest INTERMEDIATE A. Alternating EMOM 20 min 1. 4 Thrusters [...]

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 [...]

Today is a 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 Rounds not for time: 10 Strict Toes to Bar 20 Butterfly Sit Ups 30 Flutter Kicks B. [...]