A. 

Every minute, on the minute, for 20 minutes for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Bar Muscle-Ups

Minute 3 – Parallette Shoot Throughs

Minute 4 – 30-Second Front Leaning Rest on Rings

B.  

3 sets of:

Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0

Reverse Snow Angels x 12 reps @ 3030

GHD Sit-Ups x 10-12 seconds

EZ BURN 

Two sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes 400 Meter Run

3 Minutes of Rowing (or Assault Bike)

2 Minutes 400 Meter Run

Rest 2 minutes  

A.  

Every 2 minutes, for 16 minutes of:

Tempo Front Squat x 3 reps @ 31X1

B.  

Three rounds for time of:

400 Meter Run

20 Push-Press (115/75lb.)

20 Pull-Ups

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

800 Meter Run (together)

80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

REMINDERS:

BINGO with a $5 buy-in! If you haven't started your Bingo card yet (1 card per person), make sure you see a coach to get started. 2 ways to play: 1) If you want to be eligible to win a prize, you will need to do the $5 buy-in. 2) If you just want to have fun completing squares and not worry about prizes, that's fine too! Complete rules are here: https://bit.ly/2IvHMD1

Everyone has until July 6th to complete as many bingos as you can. All workouts must be done in the gym and a coach must sign off on your board.

The Stars and Stripes 4th of July 5k fun run/walk is less than a month away! Registration is now $44 so sign up and be part of the Endzone team. There is a pancake breakfast in the morning and a parade after the run. Endzone will also have a booth in the post-race area. https://raceroster.com/events/2019/19238/stars-stripes-2019

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