Warm-up
15 yoga burpees + box step-ups

Workout
10-minute AMRAP:
12 sit-ups
8 box jumps
6 seated shoulder presses

Warm-up
2 rounds:
20 jogs with the jump rope
10 good mornings

2 rounds:
20 single-unders
10 dumbbell deadlifts

Workout
For time:
100 power snatches
*At the top of each minute, complete 20 double-unders

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Stay up-to-date with workout demos, news, and announcements on our YouTube, Instagram, and Facebook pages!

Happy Memorial Day!

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Workout
Run 4 minutes out, 4 minutes back
Then, 20-minute AMRAP (pick your reps):
Pull-ups
Push-ups
Squats
Then, run 4 minutes out, 4 minutes back

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Zoom Class Update: We will have one Zoom class on Monday at 10 a.m.

Rest Day

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Watch “DIY Sandbag” from CrossFit.com

Warm-up
Run out for 2 minutes and back
Then,
3 rounds:
15 double-unders
5 butterfly sit-ups (soles of feet touching)

Workout
Annie
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Warm-up
3 minutes of yoga burpees

Workout
On the minute until failure:
Burpee ladder
*1 burpee on the first minute, 2 burpees on the second minute, etc. Continue in this fashion until you can’t complete the number of burpees within the minute.

Warm-up
On the minute for 8 minutes:
10 sit-ups
10 kettlebell swings

Workout
Every 2 minutes for 20 minutes:
16 bench rows (8 on each arm)
12 sumo deadlift high pulls

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Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

Warm-up
4 rounds:
10 plank dumbbell rows (5 on each arm)
10 dumbbell deadlifts
10 squats
*Add weight to squats on Rounds 3 and 4

Workout
3 x 3-minute AMRAP:
12 dumbbell deadlifts (50/35 lb.)
9 dumbbell hang power cleans
6 dumbbell push jerks
Rest 2 minutes
*Pick up where you left off

Warm-up
Alternating Tabata:
Box step-ups
Plank shoulder taps

Workout
50-40-30-20-10 reps for time:
Box jumps
Push-ups
*15-minute cap

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Stay up-to-date with workout demos, news, and announcements on our YouTube, Instagram, and Facebook pages!

Zoom Classes: 6:30 a.m., 12 p.m., 5 p.m.

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Warm-up:
3-5 rounds:
30 jogging steps with a jump rope
10 groiners
10 air squats
*Start adding weight to squats on Round 3

Workout
On the minute for 10 minutes:
5 squats
*As heavy as possible

Rest as needed

1-mile jump rope speed test (720 jump rope speed steps)