ROOKIE A. L-Sit 20s-20s-20s-20s B. 1 Round, FGB Style: 2min Row (calories) 2min Ring Rows 2min Row (calories) 2min Push Ups 2min Row (calories) 2min Kettlebell Swings (in teams of 2, partners alternate tasks) INTERMEDIATE A. 3 Rounds not for time: 7 Handstand Push Ups 7 L-Pull Ups B. 1 [...]

ROOKIE A. Alternating EMOM for 30min: 7 Burpees 7 Knees to Elbows 7 Box Jumps INTERMEDIATE A. EMOM for 10min 1 Power Clean Loading 87.5% B. Alternating EMOM for 30min: 10 Burpees 10 Toes to Bar 10 Box Jumps 24/20” ADVANCED No class for this level today / [...]

ROOKIE A. AMRAP 20min Row 500m 15 Dips INTERMEDIATE A. 3 Rounds Not for Time: 10 Butterfly Pull Ups 10 Kipping Ring Dips 250m Row B. AMRAP 20min Row 500m Max Reps Ring Dips ADVANCED No class for this level today / Pas de cours pour ce niveau [...]

ROOKIE A. Thruster 6-5-4-3-2-1 Rest 2min B. 15-12-9-6 Thruster Clean High Pull INTERMEDIATE A. Push Press 3-2-1 Rest 2min B. Push Jerk 3-2-1 Rest 2 min C. 12-9-6 Thruster 60/40kg Clean High Pull 60/40kg ADVANCED No class for this level today / Pas de cours pour ce niveau [...]

ROOKIE A. 4x AMRAP 4 min: 20 Double Unders 30 Air Squats 20 Push Ups 10 Pull Ups Rest 8 min between AMRAPs (Continue the AMRAP where you left off) INTERMEDIATE A. 4x AMRAP 4 min: 60 Double Unders 40 Air Squats 30 Push Ups 20 Pull Ups Rest 8 [...]

Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? ROOKIE A. 100-80-60-40-20 Speed steps (In teams of two, I go you go format, partner holds plank while resting) B. 4 Rounds for time: Row 500m 20 Sit Ups INTERMEDIATE [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Rankel" Complete as many rounds as possible in 20 mins of: 6 Deadlifts 7 Burpee Pull Ups 10 Kettlebell Swings Run, 200 m INTERMEDIATE A. “Rankel" Complete as many rounds as possible in 20 mins of: [...]

ROOKIE A. 4 Rounds for time: 5 Muscle Up Transitions 10 Jumping Dips 10 Pike Push Ups 15 Box Pistols INTERMEDIATE A1. Snatch Lift Off 3-3-3-3-3 No rest A2. Snatch Pull 3-3-3-3-3 No rest A3. Snatch 1-1-1-1-1 Rest 2min B. 4 Rounds for time: 5 Muscle Ups 10 Handstand Push [...]

ROOKIE A. 5 Rounds not for time: 5s Ring support 15s L-Sit 60s Plank hold B. AMRAP 20min 10 Parrallette Push Ups 10 Pull Ups Run 400m INTERMEDIATE A. Floor Press 1RM B. AMRAP 20min 10 Ring Push Ups 10 L-Pull Ups Run 400 ADVANCED No class for [...]

ROOKIE A. 4 Rounds for time: 10 Snatch 10 Thruster 16 Kettle bell Swing 16 Sit Up (In teams of 2, I go you go format. i.e. athlete A does 10 snatch, then athlete B does 10 snatch etc.) INTERMEDIATE A. Back Squat 5-3-1-5-3-1 Rest 2min B. 4 Rounds for [...]