A.
Every 90 seconds, for 15 minutes:
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats
12 Toes to Bar"
A.
"Comfort Zone"
Against a 10-minute clock:
1000 Meter Row
immediately followed by as many rounds and reps as possible in the remaining time…
5 Hang Clean & Jerks (135/95 lbs)
10 Barbell Burpees
*Please note the 1000 meter row time + the rounds and reps from the AMRAP
B.
Three sets of:
Pallof Press x 15 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 10 reps
Rest as needed
Reminder: Play EZ Bingo!
If you haven’t started your EZ Bingo card yet, make sure you see a coach to get started.
2 ways to play: If you want to be eligible to win a prize you will need to do the $5 buy-in. If you would rather just have fun checking off the squares and not worry about prizes, that’s fine too! Complete rules are here: https://bit.ly/2IvHMD1
EZ BURN
Every 4 minutes, for 20 minutes for times:
15/10 Calories of Assault Bike or Rowing
10 Burpees
15/10 Calories of Assault Bike or Rowing
A.
For time:
50/40 Calories of Rowing
40 Deadlifts (225/155 lbs)
50/40 Calories of Assault Bike
B.
Four sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 45 seconds
Supinated Grip Barbell Row x 8-10
Rest 45 seconds
Lots of fun June happenings:
1) Summer Special Contest: Don’t forget to keep sharing our summer special (3 months for $350) for a chance to win a prize! Details of the special are posted in all our social media channels.
2) Let’s play Bingo EZ Style!
EZ Bingo is here! Pick up your card today!
Starting today (June 4th) – July 6th everyone is invited to pick up a Bingo card and work on checking off squares.
2 ways to play:
1) $5 buy-in to be eligible for prizes. See complete rules and workouts that are on the Bingo card: https://bit.ly/2IvHMD1.
2) If you'd rather just play bingo without the buy-in, that's okay too!
We just want everyone to have some EZ Bingo fun. See a coach to start playing!
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
B.
Five rounds for time of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups
Let’s play Bingo EZ Style!
EZ Bingo is here! Pick up your card today!
Starting today (June 4th) – July 6th everyone is invited to pick up a Bingo card and work on checking off squares.
2 ways to play:
1) $5 buy-in to be eligible for prizes. See complete rules and workouts that are on the Bingo card: https://bit.ly/2IvHMD1.
2) If you'd rather just play bingo without the buy-in, that's okay too!
We just want everyone to have some EZ Bingo fun. See a coach to start playing!
EZ BURN
Every 3 minutes, for 21 minutes:
Run 400 Meters
A.
Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 minutes
B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)
C.
One set of:
100 Band Pull-Aparts
100 Overhead Banded Tricep Extensions
What else is going on around the gym?
June Newsletter is here! Find out who the Athlete of Month is and other happenings - https://bit.ly/2IbpbM5
We are running a contest for members to help us spread the word about our HOT summer special, 3 months for $350. Details on how to enter are on all our social media channels. Good luck and thank you for helping spread the word!
The price for the Stars and Stripes 5k run/walk is now $44. Register today - https://brazenracing.com/starsandstripesrun/
Today is Bring a Friend or Family Member for Free to 8am or 9am class!
In teams of two, complete three rounds for time of:
1000 Meter Run (partners must run together)
75 Alternating Dumbbell Snatches or Kettlebell Swings
50 Goblet Squats
25 Burpees over partner
What else is going on around the gym?
The price for the Stars and Stripes 5k run/walk goes up on Monday, June 3 from $39 to $44. Register today - https://brazenracing.com/starsandstripesrun/
We are running a contest for members to help us spread the word about our HOT summer special, 3 months for $350. Details on how to enter are on all our social media channels. Good luck and thank you for helping spread the word!
Don’t forget, tomorrow is Bring a Friend or Family Member for Free to 8am or 9am class!
A.
Every 2 minutes for 10 minutes:
Snatch x 1.1
(rest 5-10 seconds between singles)
B.
Every 12 minutes, for 24 minutes for times:
1000 Meter Row
15 Chest to Bar Pull-Ups
15 Power Snatches (135/95 lbs)
What else is going on around the gym?
The Sports Basement 20% discount for members ends today, so get your last minute shopping in!
The price for the Stars and Stripes 5k run/walk goes up on Monday, June 3 from $39 to $44. Register today - https://brazenracing.com/starsandstripesrun/
We are running a contest for members to help us spread the word about our HOT summer special, 3 months for $350. Details on how to enter are on all our social media channels. Good luck and thank you for helping spread the word!
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!