Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 20min: 50 Walking Lunges 15 Knees To Elbows 5 Power Snatch + Overhead Squat INTERMEDIATE A. Front Squat 2-1-1-2-1-1 Rest 3 min B. 21-15-9 Thrusters 40/25kg Burpees Over the Bar ADVANCED No class for [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 30 Double Unders 20 Calorie Row 15 Ring Dips 10 Shoulder Press INTERMEDIATE A. Clean High Pull 2-2-2-2-2-2 Rest 2 min B. 4 Rounds for time: 15 Power Clean 40/25kg 15 Pull Ups [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: Run 400m 25 Sit Ups 25 Good Mornings INTERMEDIATE A. Push Press 1-1-1-1-1 Rest 3 min B. 1-2-3-4-5-6-7-8-9-10 Handstand Push Up Toes to Bar (every time you break a set, alternate between 40 [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 21-18-15-12-9-6-3 KB Swing Thruster Pull-up INTERMEDIATE A. 5x 3 min AMReps with buy in: 10 Front Squats 70/45kg 10 Box Jumps 30/24” Max Calories Row in Remaining time. Rest 3 minutes between rounds ADVANCED No [...]

Workout Of the Day ROOKIE / ALL LEVELS Pentecôte (NY and EV closed) Freestyle only in Vich INTERMEDIATE Pentecôte (NY and EV closed) Freestyle only in Vich ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]

Workout Of the Day ROOKIE / ALL LEVELS Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd’hui. [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: 400m Run 50 Air Squats INTERMEDIATE A. Thruster 2-2-2-1-1-1 Rest 3 min B. 21-15-9 Toes to Bar Wall Ball 20/14lb ADVANCED “Teams of War” 2 A. 4 Rounds for time of: [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3x 3min AMRAP Repeats: 6 Power Clean and Jerk 12 Box Jumps Rest 2 min between, and continue the AMRAP each round INTERMEDIATE A. “Weston" 5 rounds for time of: Row 1,000 meters 200-m farmers carry, 45-lb. [...]

Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Wall Ball A. 21-15-9 Wall Ball Sit Ups 200m Run after each set INTERMEDIATE Snatch Balance A. Squat Snatch 1RM ADVANCED [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 15 Burpees over the Bar 15 Shoulder to Overhead INTERMEDIATE A. 3 Attempts at each: Max L-Sit Max Distance Handstand Walk Max L-Hang Max Handstand Push Ups B. 4 Rounds for time: 50 [...]