A.  

Three rounds for time of:

60 Double-Unders

30 Wall Ball Shots (20/14 lbs)

15 Weighted Box Step-Overs

B.  

Every 2 minutes for 20 minutes:

Station 1 – Single Kettlebell Deadlift x 15 reps each @ 1010

Station 2 – Prone Banded Hamstring Curls x 30 reps @ 20X0

Station 3 – Wall Sit x 60 seconds

Station 4 – Farmer’s Carry or Sandbag Carry x 60 seconds

Station 5 – Ab-Wheel Rollouts x 10-12 reps @ 2011

 REMINDERS:

• Our Sports Basement shopping party is coming to an end this Friday so get your shopping in before the 20% discount is gone!

• This Saturday, June 1st is Bring a Friend or Family Member for FREE to 8am or 9am class. All levels welcome!

EZ BURN 

“Concept 2 Default Pyramid”

For max meters:

1 Minute of Rowing

Rest 60 seconds

2 Minutes of Rowing

Rest 60 seconds

3 Minutes of Rowing

Rest 60 seconds

4 Minutes of Rowing

Rest 60 seconds

3 Minutes of Rowing

Rest 60 seconds

2 Minutes of Rowing

Rest 60 seconds

1 Minute of Rowing

A. 

Five sets of:

Push Press x 3-4 reps

Rest 2 minutes

Build to today’s heavy 3-4 reps.

B.  

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

10 Push Presses (95/65 lbs)

10 Alternating Overhead Reverse Lunges (95/65 lbs)

10 Toes to Bar

REMINDERS:

• Our Sports Basement shopping party is coming to an end this Friday so get your shopping in before the 20% discount is gone!

• This Saturday, June 1st is Bring a Friend or Family Member for FREE to 8am or 9am class. All levels welcome!

A. 

Every 90 seconds, for 18 minutes of:

Station 1 – 3 Power Cleans x 1.1.1

Station 2 – 6 Tall Box Jumps

B.  

For time:

1000 Meter Row

30 Burpee Box Jump-Overs (24″/20″)

EZ BURN

Three sets of:

50/35 Calorie Assault Bike

Rest 60 seconds

35/25 Calorie Assault Bike

Rest 30 seconds

20/15 Calorie Assault Bike

Rest 3 minutes

In teams of two, complete the following for time:

Run 800 Meters (together)

immediately followed by…

Three rounds of:

8 Muscle-Ups (or 16 Dips)

16 Strict Handstand Push-Ups (or L-Seated DB Presses)

32 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters (together)

immediately followed by…

Three rounds of:

30 Pull-Ups

60 Push-Ups

90 Air Squats

immediately followed by…

Run 800 Meters (together)

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

1000 Meter Row or 800 Meter Run

Immediately followed by…

100 Toes to Bar

200 Meter Farmer’s Carry

100 Kettlebell/Dumbbell Deadlifts

200 Meter Front Rack Carry

 REMINDERS:

• Memorial Day Hours: 2 classes ONLY, 8am and 9am.  

• Sports Basement Shopping Discount through Friday, May 31st: 20% off your entire purchase! Take advantage of this great discount from our community partner. Offer valid at Sports Basement Walnut Creek only.

• Stars and Stripes July 4th 5k run/walk: Registration is $39 through June 2nd and then goes up to $44. Register today and join the Endzone community for this fun event! https://raceroster.com/events/2019/19238/stars-stripes-2019

A. 

Every 2 minutes, for 10 minutes of:

Strict Press

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes of:

Strict Press x 8 reps @ 75%

B.  

Three sets for max reps/calories of:

60 seconds of Double-Unders

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Rowing (for calories)

Rest 90 seconds

 REMINDERS:

• Memorial Day Hours: 2 classes ONLY, 8am and 9am.  

• Sports Basement Shopping Discount through Friday, May 31st: 20% off your entire purchase! Take advantage of this great discount from our community partner. Offer valid at Sports Basement Walnut Creek only.

• Stars and Stripes July 4th 5k run/walk: Registration is $39 through June 2nd and then goes up to $44. Register today and join the Endzone community for this fun event! https://raceroster.com/events/2019/19238/stars-stripes-2019

A. 

Every 2 minutes, for 20 minutes:

Clean & Jerk x 1 rep

Build over the sets to today’s heavy.

B.  

 “2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (155/105 lbs)

EZ BURN

Against a 10-minute running clock…

50 Burpees Over the Erg

Max Distance Row in remaining time.

Rest 5 minutes and then…

Against a 10-minute running clock…

60/40 Calorie Assault Bike

Max Russian Kettlebell Swings in remaining time

Every 2 minutes, for 30 minutes of:

Station 1 – 400 Meter Run

Station 2 – 30 Wall Ball Shots (20/14 lbs)

Station 3 – 400 Meter Run

Station 4 – 30 Pull-Ups

Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

REMINDERS:

• Sports Basement Shopping Discount through Friday, May 31st: 20% off your entire purchase! Take advantage of this great discount from our community partner. Offer valid at Sports Basement Walnut Creek only.

• Stars and Stripes July 4th 5k run/walk: Registration is $39 through June 2nd and then goes up to $44. Register today and join the Endzone community for this fun event! https://raceroster.com/events/2019/19238/stars-stripes-2019

• Memorial Day Hours: 2 classes ONLY, 8am and 9am.  

A.  

Every 90 seconds, for 15 minutes:

2 Snatch Lift-Offs + Snatch from Mid-Knee

(pause 2 seconds at mid knee on each of the lift-offs)

B.  

“2019 CrossFit Games Age Group Qualifier Event #5”

For time:

30 Snatches (135/95 lbs)

30 Strict Handstand Push-Ups

Time Cap: 10 minutes 

OR  

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

30 Double-Unders

10 Power Snatches (135/95 lbs)

10 Strict Handstand Push-Ups

EZ BURN 

Three sets of:

35/25 Calorie Assault Bike

Rest 30 Seconds

35/25 Calorie Assault Bike

Rest 30 Seconds

35/25 Calorie Assault Bike

Rest 3-4 Minutes

REMINDERS:

• Sports Basement Shopping Discount through Friday, May 31st: 20% off your entire purchase! Take advantage of this great discount from our community partner. Offer valid at Sports Basement Walnut Creek only.

• Stars and Stripes July 4th 5k run/walk: Registration is $39 through June 2nd and then goes up to $44. Register today and join the Endzone community for this fun event! https://raceroster.com/events/2019/19238/stars-stripes-2019

• Memorial Day Hours: 2 classes ONLY, 8am and 9am.  

A. 

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (each leg)

Barbell Hip Thrusts x 8-10 reps @ 20X1

Reverse Snow Angels x 20 reps 

B.  

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

3 Bar Muscle-Ups

6 Dumbbell Hang Power Cleans 

12 Alternating Reverse Lunges 

In teams of two, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

A.  

Every 2 minutes, for 16 minutes (8 sets):

Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

B.  

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

50 Double-Unders

15 Toes to Bar

10 Power Cleans (155/105 lbs)

REMINDER: Starting today through Friday, May 31 Endzone members get 20% off their entire purchase at Sports Basement Walnut Creek. Our community partner put together this shopping party for us to kick off the summer time and close out the winter months. Happy shopping!

Every minute, on the minute, for 30 minutes of:

Minute 1 – 12/8 Calories of Assault Bike or Row

Minute 2 – 8-10 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 8-10 Chest-to-Bar Pull-Ups

Minute 4 – 15-20 Goblet Squats

Minute 5 – 4-8 Strict Handstand Push-Ups

EZ BURN 

Three sets for for times of:

30/20 Calorie Ski-Erg or Row

20 Dumbbell Squat Jumps (farmer’s hold)

150-Foot Sandbag Carry (heavy)

Rest 90 seconds

REMINDER: Our shopping party with Sports Basement Walnut Creek starts this Friday, May 17 and goes through Friday, May 31. During these 2 weeks Endzone members receive a 20% discount every day on your entire purchase. If you’re part of their Basementeer program, you’ll receive 28% off. Thank you to our community partner!

A.  

Four sets of:

Barbell Hip Thrusts x 10-12 reps @ 20X1

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111

Rest 90 seconds

B.  

For time:

21 Deadlifts (205/145 lbs)

500 Meter Row or 400 Meter Run 

15 Deadlifts

500 Meter Row or 400 Meter Run

9 Deadlifts

500 Meter Row or 400 Meter Run

A.  

Every 3 minutes, for 18 minutes:

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

B.  

Five rounds for time of:

6 Ring Dips

12 Push Presses (115/75 lbs)

18 Kettlebell Swings (24/16 kg)

EZ BURN 

Every 8 minutes, for 24 minutes of:

40/30 Calorie Assault Bike or Row

Rest 60 seconds

40/30 Calorie Assault Bike or Row

A.

Three sets of:

Back Squat x 4 reps @ 80-85%

Rest 2 minutes

B.  

Every 8 minutes, for 24 minutes for times:

30/20 Calories of Assault Bike

20 Walking Lunges with Kettlebells or Dumbbells (heavy)

400 Meter Run

In teams of two, complete as many rounds as possible in 15 minutes of:

45 Thrusters (95/65 lbs)

45 Toes-to-Bar

45 Power Cleans (95/65 lbs)

45 Chest-to-Bar Pull-Ups

Rest EXACTLY five minutes, and then:

In teams of two, complete as many rounds as possible in 15 minutes of:

15 Deadlifts (225/155 lbs)

35 Overhead Squats (75/55 lbs)

90 Double-Unders

A. 

Three sets of:

Strict Handstand Push-Ups x Max Reps

Rest 60 seconds

Weighted Pull-Up x 4 reps @ 21X0

Rest 60 seconds

Front-Leaning Rest on Rings x 45-60 seconds

Rest 60 seconds

B.  

Every minute, on the minute, for 14 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of 1-RM Snatch

A. 

Every minute, on the minute, for 28 minutes:

Minute 1: 8-10 Burpee Box Jump-Overs

Minute 2: 15-20 Wall Ball Shots (20/14 lbs)

Minute 3: 18/12 Calorie Assault Bike

Minute 4: Rest

B.  

Three sets of:

Chinese Rows x 8-10 reps @ 2111

Rest as needed

Reverse Snow Angels x 20 reps
(slow and controlled)

Rest as needed

Weighted GHD Hip Extensions x 15 reps 

Rest as needed

Come check out EZ Burn tonight at 7pm! This class is designed to improve your cardio and endurance. This half-hour class is now on the schedule Tuesdays and Thursdays at 7pm.

A. 

Take 20 minutes to build to today’s 1-RM Front Squat

B.  

Three rounds for time of:

Run 400 Meters

8 Squat Cleans @ 75-80% of 1-RM Clean

Our new class EZ Burn kicked off last night and it was a great turnout! Come check it out Thursday at 7pm. This class is designed to improve your cardio and endurance. This half-hour class is now on the schedule on Tuesdays and Thursdays at 7pm.