Workout Of the Day ROOKIE / ALL LEVELS Cinco de Mayo A. “The Angry Mexican” AMRAP in 20 minutes of: 5 Box jumps 5 Handstand pushups 5 Power cleans 5 One arm thrusters right 5 One arm thrusters left INTERMEDIATE Cinco de Mayo A. “The Angry [...]

Workout Of the Day It’s MAY THE 4TH…! International Star Wars Day ROOKIE / ALL LEVELS A. “Kylo Run” For time: 800m Run with MedBall Then: 50-40-30-20-10 MedBall Sit Ups Push Ups Double Unders (/2) Then: 800m Run with MedBall INTERMEDIATE A. “Kylo Run” For time: [...]

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 15 Toes to Bar 20 Snatch 15 Toes to Bar 15 Snatch 15 Toes to Bar 10 Snatch INTERMEDIATE A. Clean and Jerk 3-2-1-3-2-1 Rest 3min B. For time: 60 Box Jumps 60 KB Swings [...]

Workout Of the Day Skill day, today you will spend the majority of the class working on one skill. ROOKIE / ALL LEVELS Squat Clean A. AMRAP 12min Run 200m 12 Sit Ups 6 Squat Clean INTERMEDIATE Handstand Walk A. 10-9-8-7-6-5-4-3-2-1 Deadlift Burpees 3m Handstand Walk [...]

Workout Of the Day 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 / ALL LEVELS A. 21-15-9 Weighted Step Ups Push Press Pull Ups [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Death By Rowing (calories) B. Death By Burpees (In teams of two, one on the burpees one on the row, alternate when both athletes have ‘died’ and start again. There is no rest between A and B.) [...]

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

Workout Of the Day Benchmark day, please log your results to beyond the whiteboard. ROOKIE / ALL LEVELS A. Back squat, 5 rep Shoulder press, 5 rep Deadlift, 5 rep INTERMEDIATE A. CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 5 Rounds for time of: 40s Handstand Hold 20 second L-sit 20 KB Swings INTERMEDIATE A. 3 Rounds not for time: 10m Handstand Walk 30s L-Sit 3 Strict Round the World B. 7 rounds for time of: [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time of: 21 Wallball Shots 9 Clean & Jerks INTERMEDIATE A. High Hang Squat Clean 4-4-4-4-4 Rest 2 min B. Karen For time: 150 wall-ball shots, 20-lb. ball ADVANCED No class for [...]