Warm-up
Alternating Tabata:
Downward dog shoulder taps
Hollow rock

Workout
Tabata deadlift
Tabata handstand hold

*Tabata is 20 seconds of work, followed by 10 seconds of rest for 8 intervals

Warm-up
Rotating every 30 seconds for 3 rounds:
Dumbbell toe taps
Air squats
Push presses
Burpees

Workout
21-15-9 reps for time:
Thrusters
Burpees

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

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