Saturday 7.20.19

We're a few weeks away from celebrating 4 years of Endzone! Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run (together)

42 Overhead Squats (95/65 lbs)

21 Burpee Box Jump-Overs (24″/20″)

Andrew Malek-Zadeh
Friday 7.19.19

We're a few weeks away from celebrating 4 years of Endzone! Details are in the invite. Please RSVP by August 3rd. We've got a fun day planned! https://forms.gle/mzwvjUcxvaWq2EVL8

A.

Three sets of:

Push Press x 10 reps

Rest 2 minutes

B.

“Strict JT”

Complete rounds of 21, 15 and 9 reps for time of:

Strict Handstand Push-Ups

Strict Ring Dips

Strict Push-Ups

Andrew Malek-Zadeh
Thursday 7.18.19

A.

Four sets of:

Deadlift x 4-6 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 10 reps

Rest 3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 DB/KB Deadlifts (heavy!)

10 Burpees Over the Barbell

EZ BURN

Two sets of:

800 Meter Run

Rest for 90 seconds

400 Meter Run

Rest for 90 seconds

200 Meter Run

Rest for 90 seconds

Andrew Malek-Zadeh
Wednesday 7.17.19

A.

Take 15 minutes to build to a heavy-ish…

Hang Clean x 1 rep

B.

For time:

1000 Meter Row

25 Hang Squat Cleans (155/105 lbs)

50 Pull-Ups

Andrew Malek-Zadeh
Tuesday 7.16.19

A.

Every 2:30, for 15 minutes of:

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 8 reps @ 75%

B.

Four rounds for time of:

400 Meter Run

100-Foot Walking Lunges with DB/KB Farmer’s Hold

EZ BURN

Every 90 seconds, for 15 minutes for times:

20/15 Calories of your choice

Andrew Malek-Zadeh
Monday 7.15.19

A.

“CrossFit Games Open Event 18.1”

Complete as many rounds and reps as possible in 20 minutes of:

8 Toes-to-Bar

10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lb DB)

14/12 Calories

B.

Two sets of:

Suitcase Carry x 60 seconds each side

Rest as needed

Single-Arm Kettlebell Front-Rack Carry x 60 seconds each side

Rest as needed

Andrew Malek-Zadeh
Saturday 7.13.19

EZ Bingo winners will be announced today!

In teams of two, complete three rounds for time of:

800 Meter Run (together)

100 Wall Ball Shots (20/14 lbs)

50 Alternating Dumbbell Snatches (55/35 lbs)

Andrew Malek-Zadeh
Friday 7.12.19

A.

Five sets of:

Push Press x 6 reps @ 11X2

Rest 2 minutes

B.

For time:

800 Meter Run or 1000 Meter Row

80 Push Presses (95/65 lbs)

1000 Meter Row or 800 Meter Run

Andrew Malek-Zadeh
Thursday 7.11.19

A.

Complete as many rounds and reps as possible in 12 minutes of:

5 Bar Muscle-Ups

10 Dumbbell Hang Power Cleans

30 Double-Unders

B.

Every minute, on the minute, for 15 minutes:

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps

Minute 5 – Hollow Rocks or Hold x 30-40 seconds

EZ BURN

In teams of two, complete 300 calories, switching every 15/10 calories

Row or Assault Bike

Andrew Malek-Zadeh
Wednesday 7.10.19

A.

Take 10 minutes to build to the weight you plan to use for the workout

B.

Every minute, on the minute, for 10 minutes:

Row 200/175 Meters

Rest 60 seconds, and then. . .

Every minute, on the minute, for 10 minutes:

3-6 Power Snatches (135/95 lbs)

Andrew Malek-Zadeh
Tuesday 7.9.19

A.

Every 2:30, for 15 minutes of:

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 8 reps @ 75%

B.

Complete as many rounds and reps as possible in 9 minutes of:

3 Thrusters (135/95 lbs)

6 Burpees Over the Barbell

9 Chest-to-Bar Pull-Ups

Read the July newsletter is here! Lots going on so read on to see who the Athlete of the Month is, Save the Date for our anniversary party, and more! https://bit.ly/2XhpUkw

EZ BURN

Against a 5-minute running clock…

20/15 Calorie Row or Ski-Erg

20/15 Calorie Assault Bike

200 Meter Run

Max Russian Kettlebell Swings (heavy!) in remaining time.

Rest 2 minutes, then repeat for a total of THREE sets.

Andrew Malek-Zadeh
Monday 7.8.19

A.

Take 10 minutes to build to the weight you plan to use for the workout.

B.

Complete as many rounds and reps as possible in 24 minutes of:

8 Deadlifts @ 70-75% of 1-RM

16 Toes to Bar

24 Walking Lunges with DB/KB Farmer’s Carry

32 Push-Ups

Read the July newsletter is here! Lots going on so read on to see who the Athlete of the Month is, what Endzone is up to for 4th of July, Save the Date for our anniversary party, and more! https://bit.ly/2XhpUkw

Andrew Malek-Zadeh
Saturday 7.6.19

Today is Bring a Friend or Family Member in for FREE to 8am or 9am class

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Russian Kettlebell Swings (24/16 kg)
30 Shoulder to Overhead (95/65 lbs)
20 Box Jumps (30″/24″)
10 Strict Pull-Ups

OR

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Box Step-Overs (with Dumbbells)
5 Strict Pull-Ups

Andrew Malek-Zadeh
Friday 7.5.19

A.

Five sets of:

Push Press x 5-6 reps @ 11X2

Rest 2 minutes

B.

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Alternating Dumbbell Snatches (55/35 lbs)

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

Announcements:

  • EZ Bingo ends Saturday! Remember to be eligible for prizes you must have paid the $5 buy-in.

  • Saturday is Bring a Friend or Family Member for FREE to 8am or 9am class. Our summer special for new members has been extended till end of July! Best deal of the summer, $350 for 3 months!

Andrew Malek-Zadeh
Thursday 7.4.19

Happy 4th of July EZ Members!

Endzone will have a booth set up tomorrow at the 5k in downtown Concord. After you get checked in, come by to meet up with everyone and we can walk to to the starting line together. See you all in the morning!

Remember that Saturday is Bring a Friend or Family Member for FREE to 8am or 9am class! Our summer special is still going…3 months for $350.

Andrew Malek-Zadeh
Wednesday 7.3.19

Every 10 minutes, for 30 minutes for max calories/reps of:

2 Minutes of Rowing (for calories)

2 Minutes of Burpee Box Jump-Overs (24″/20″)

2 Minutes of Assault Bike (for calories)

400 Meter Run

ANNOUNCEMENTS:

  • Thursday is July 4th: no classes and the gym is closed. We will be out at the Brazen Racing Stars and Stripes 5k in downtown Concord. Remember to stop by our vendor booth in the post race area!

  • Bring a friend or family member for FREE this Saturday to 8am or 9am class! We are still running our summer special, 3 months for $350.

  • Bingo ends on July 6th!

  • Save the Date for our 4th Annual Anniversary Celebration on Saturday, August 10th. Workout + food truck+ fun activities= EZ FUN!

Andrew Malek-Zadeh
Tuesday 7.2.19

A.

Every 2 minutes, for 16 minutes of:

Tempo Front Squat x 2 reps @ 32X1

B.

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

15 Chest-to-Bar Pull-Ups

EZ BURN

"Handicapable"

For time:

Run 1-Mile

30 Strict Handstand Push-Ups (DB L-Sit Press)

Run 1-Mile

OR

2 sets for times of:

Run 1-Mile

Rest 4 minutes

Andrew Malek-Zadeh
Monday 7.1.19

A.  

Take 15-20 minutes to build to today’s heavy Power Clean

 

B.  

Every 4 minutes, for 16 minutes for times:

500 Meter Row

5 Power Cleans (185/135 lbs)

 

Andrew Malek-Zadeh
Saturday 6.29.19

Complete as many rounds and reps as possible in 7 minutes of:

15 Box Jumps (24″/20″)

15 Thrusters (95/65 lbs)


Rest 3 minutes, and when the running clock reaches 10:00…


Complete as many rounds and reps as possible in 7 minutes of:

5 Devil’s Presses (50/35 lb DBs)

15 Air Squats


Rest 3 minutes, and when the running clock reaches 20:00…


Complete as many rounds and reps as possible in 7 minutes of:

10 Pull-Ups

15 Push-Ups

Andrew Malek-Zadeh
Friday 6.28.19

A.  

Every 2 minutes, for 12 minutes:

Snatch from 2″ Below Knee + Snatch

 

B.  

 “Nancy”

Five rounds for time of:

Run 400 Meters

15 Overhead Squats (95/65 lbs)

Andrew Malek-Zadeh