Skill day, today you will spend the majority of the class working on one skill. ROOKIE Burpees A. AMRAP 11 min: 10 Calorie Row 10 Burpees 10 Knees to Elbows INTERMEDIATE[...]

ROOKIE A. Hang Power Clean 5-5-5 Rest 2 min B. Hang Squat Clean 5-5-5 Rest 2 min C. “Death By” format, every minute: 5 Hang Squat Cleans 5 Deadlifts (add 2 Deadlifts[...]

ROOKIE A. 3x 3min AMRAP: 20 Double Unders 10 Box Jumps 10 Push Press Rest 2 min Restart the AMRAP each time. INTERMEDIATE A. Front Squat 3-2-1-2-1-1 Rest 2 min[...]

ROOKIE A. AMRAP 15min: 20 Thrusters 60s Handstand Hold 100 Speed Steps INTERMEDIATE A. Pike 5 rounds for time of:
20 thrusters 75lbs
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear[...]

ROOKIE A. 2 Rounds for time: Run 400m 20 Dips Run 400m 30 Toes to Bar INTERMEDIATE A1. Bent Over DB Row 10-10-10-10 Rest 30s A2. DB External Rotation 10-10-10-10[...]

ROOKIE A. 5-10-15-20 Hang Squat Clean Burpee Box Jump Over INTERMEDIATE A. Clean and Jerk 5-3-1 Rest 3 min B. Gwen Clean and jerk 15-12-9 reps Touch and go at[...]

ROOKIE A. Split Jerk 8-8-8-8 Rest 2 min B. For time: 20 Shoulder Press 20 Ring Rows 20 Push Press 20 Pull Ups 20 Push Jerk 20 Strict Pull Ups (it is[...]

ROOKIE A. Every 2 minutes for 20 minutes: 20 Double Unders 10 Cal Row INTERMEDIATE A1. Front Squat 2-2-2-2-2 Rest 30s min A2. Medball Clean 6-6-6-6-6 Rest 1 min B.[...]

ROOKIE A. Deadlift 7-5-3-7-5-3 Rest 2 min B. 21-15-9 Deadlifts Push Ups Sit Ups INTERMEDIATE A. Deadlift 8-4-2-1-1-2-4-8 Rest 2 min B. AMRAP 10min: 10 Sumo Deadlift High Pull 50/35kg[...]

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. For[...]

ROOKIE A. AMRAP 5 min: 5 Pull Ups 10 Push Ups 15 Squats B. AMRAP 5 min: 15 Pull Ups 10 Push Ups 5 Squats C. AMRAP 5 min: 10 Pull Ups[...]

ROOKIE A. For time: Row 42,195m (In teams of 12, share the load as needed. Resting partners must hold the plank position until it's their turn to row) INTERMEDIATE For[...]

ROOKIE A. FGB Style for 2 Rounds: 2 min Row Calories 2 min rest 2 min Wall Ball 2 min rest 2 min Step Ups 2 min rest INTERMEDIATE A.[...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Annie 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up (Compare to 161008) INTERMEDIATE A. Annie 50-40-30-20-10 reps, for[...]

ROOKIE A. Squat Snatch 7-6-5-7-6-5 Rest 2 min B. Alternating EMOM for 4 Rounds (16min): 40 Mountain Climbers 20 Push Ups 40s Plank 1 min Rest INTERMEDIATE A. 4 Rounds[...]

Skill day, today you will spend the majority of the class working on one skill. ROOKIE Kettlebell Swing A. 3 Rounds for time: Row 500m 21 KB Swings 12 Pull Ups [...]

ROOKIE A. 3 x 3 min AMRAP Repeats: 15 Double Unders 5 Front Squats Rest 3 min between efforts, continue the AMRAP INTERMEDIATE A. Snatch (squat) 4-4-3-3-2 (to be performed[...]

ROOKIE A. For time: Run 1600m rest 4 min Run 800m Rest 4 min Run 400m INTERMEDIATE A. “Hortman” AMRAP 45min 800m Run 80 Squats 8 Muscle Ups [...]

ROOKIE A. FGB Style for 4 Rounds: 1 min Handstand Push Ups 1 min Pull Ups 1 min Goblet Squats 1 min Double Unders 1 min Rest INTERMEDIATE A. Push[...]

ROOKIE CFGO 17.5 INTERMEDIATE CFGO 17.5 COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. Power Clean 10-8-6-4-4 Rest 2 min B. 21-15-9 Power Clean Stand up Sit Ups INTERMEDIATE A. Front Squat 3RM (work up to a heavy 3 rep, not necessarily[...]