ROOKIE A. Front Squat 7-7-7-5-5-5 Rest 2 min B. 3x 3min AMRAP Repeats: 7 Front Squats 14 Double Unders Rest 2 min and continue the AMRAP INTERMEDIATE A. Back Squat[...]

ROOKIE A. AMRAP 24min: 5 Tyre Flips 10 Box Jumps 20 Tyre strikes 200m Run (with hammer overhead) INTERMEDIATE A. AMRAP 24min: 5 Tyre Flips 10 Box Jumps 20 Tyre[...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Row 2k TT INTERMEDIATE A. Row 2k TT CF LEMAN NYON No class for this[...]

ROOKIE A. 3 Rounds for time: Run 400m 30 Hang Power Snatch INTERMEDIATE A. 3 Rounds not for time: 30 Sit Ups 30s Plank (left) 15 Strict Knees to elbows[...]

Skill day, today you will spend the majority of the class working on one skill. Snatch ROOKIE Air Squat A. For time: Row 100 Cal 200 Push Ups 300 Air Squats (In teams[...]

ROOKIE A. 3 Rounds for time 20 Deadlifts 15 Burpees 10 Dips     INTERMEDIATE A1. Banded Good Mornings 12-12-12-12 No Rest A2. Box Jumps 12-12-12-12 No Rest A3. Dips[...]

ROOKIE A. For time: 40 Pistols 30 Toes to Bar 20 Handstand Push Ups 30 Toes to Bar 40 Pistols INTERMEDIATE A. EMOM 12min: 3 Squat Cleans 6 Push Ups[...]

ROOKIE A. AMRAP 7 min: 7 Clean High Pull 7 Thrusters 7 Pull Ups INTERMEDIATE A. Row 500m TT B. 3 Rounds for time: Run 400m Row 500m (In teams[...]

ROOKIE A. For time: Run 400m 30 Toes to Bar Run 400m 30 Knees to Elbows Run 400m 30 Sit Ups INTERMEDIATE A. 3 Rounds for time of: 25 Power[...]

ROOKIE A. 6 Rounds for time: 21 Cal Row 15 Box Jumps 9 Power Cleans (In teams of 2, alternating tasks until both team members have completed 3 rounds - 6 rounds[...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the[...]

ROOKIE A. 4 x 3 min AMRAP Repeats: 20 Double Unders 10 Thrusters 5 Burpees over the bar Rest 2 min (continue the AMRAP where you left off) INTERMEDIATE A.[...]

ROOKIE A. For time: 400m Run 20 Handstand Push Ups 20 Deadlifts 20 Handstand Push Ups 20 Deadlifts 400m Run INTERMEDIATE A. Back Squat 1RM B. For time: 100 Double[...]

Weigh in day! Please measure yourselves and record your results to beyond the whiteboard. ROOKIE A. Alternating EMOM for 5 Rounds: 1. 14 Squat Snatches 2. 14 Dips 3. 14 Cal Row [...]

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. Alternating[...]

ROOKIE No class for this level today / Pas de cours pour ce niveau aujourd'hui. INTERMEDIATE We are closed today for Easter. Nous sommes fermés aujourd’hui pour Pâques. [...]

We are closed today for Easter. Nous sommes fermés aujourd’hui pour Pâques. ROOKIE No class for this level today / Pas de cours pour ce niveau aujourd'hui. INTERMEDIATE No class for[...]

ROOKIE A. For time: 800m Run 60 Push-ups 40 Pull-ups INTERMEDIATE A. Clean 1RM B. Bench Press 1RM C. Overhead Squat 1RM CF LEMAN NYON No[...]

ROOKIE A. Overhead Squat 5-5-5-5 Rest 3 min B. 3 Rounds for time: Run 400m 25 Speed Steps 12 Overhead Squats INTERMEDIATE A. 3 Rounds not for time: 8 Supine[...]

We are closed today for Easter. Nous sommes fermés aujourd’hui pour Pâques. Book your class

ROOKIE A. 3 Rounds for time: 21 Kettlebell Swings 12 Pull Ups Run 400m INTERMEDIATE A. Clean and Jerk 2-2-2-1-1-1 Rest as needed B. 21-15-9 Clean and Jerk 50/30kg Toes[...]