Workout Of the Day ROOKIE / ALL LEVELS A. For time: 40 Squat Clean and Jerk INTERMEDIATE A. Power Clean 6-6-6-6-6 Rest 3 min B. For time: 20 Cal Row 20 Clean and Jerk 70/45kg 20 Cal Row ADVANCED No class for this level today [...]

Workout Of the Day ROOKIE / ALL LEVELS A. AMRAP 20min 10 Double Unders 5 Dips 10 Calorie Row 5 Dips 10 Double Unders INTERMEDIATE A. Thruster 7-7-7-6-6-6 Rest 2 min B. 21-18-15-12-9-6-3 Toes to Bar Push Press 40/25kg ADVANCED Phase: Gymnastics Week :1 [...]

Workout Of the Day ROOKIE / ALL LEVELS 2 Rounds for time: 400m Weighted Run 40 Overhead Walking Lunges INTERMEDIATE 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 [...]

Workout Of the Day ROOKIE / ALL LEVELS Closed for Easter INTERMEDIATE Closed for Easter ADVANCED Closed for Easter Book your class

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

CF LEMAN VICH Skill day, today you will spend the majority of the class working on one skill. ROOKIE Push Jerk A. AMRAP 12min 6 Push Jerk 7 Burpees over the bar INTERMEDIATE Pistol Squats A. AMRAP 15min: 10 Chest to Bar Pull Ups 10 Alternating [...]

CF LEMAN VICH ROOKIE A. AMRAP 20min 10 Double Unders 5 Dips 10 Calorie Row 5 Dips 10 Double Unders INTERMEDIATE A. Thruster 7-7-7-6-6-6 Rest 2 min B. 21-18-15-12-9-6-3 Toes to Bar Shoulder Press 40/25kg ADVANCED No class for this level today / Pas de [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs INTERMEDIATE A. Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs [...]

CF LEMAN VICH ROOKIE A. Baseline For time: Row 500m 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups INTERMEDIATE A. Hang Power Snatch 7-7-7-7-7 Rest 2 min B. Elizabeth 21-15-9 Clean 135/95lb Ring Dips ADVANCED Phase: Open Prep Week :10 [...]

CF LEMAN VICH ROOKIE A. For time: 15 Hang Power Snatch 15 Power Snatch 15 Squat Snatch INTERMEDIATE A. FGB Style for 4 Rounds: 2 min max reps Pull Ups 2 min max reps Squats 2 min max reps Push Ups 2 min max calorie Row [...]