Warm-up
2 rounds:
20 high knees in place 
20 butt kicks in place 
10 front kicks
Downward dog + prep calves

Workout
10 rounds, increasing intensity each round until reaching a 90%effort:
Run out for 30 seconds
Walk back

Warm-up
Row easy for 1 minute
10 dumbbell deadlifts
5 push-ups
Row medium for 1 minute
10 dumbbell muscle snatches (5 on each side)
5 push-ups
Row hard for 1 minute
10 dumbbell power snatches
5 push-ups

Workout
60-calorie row
60 push-ups
60 dumbbell snatches (50/35 lb.)
60 push-ups
60-calorie row

Warm-up
2+ rounds, with a medicine ball:
20 lateral step-overs
10 facing jump-overs
10 squats to the ball
10 squats with the ball

Workout
Front squat
3-3-3-3-3-3-3

Warm-up
2 rounds of 1-minute stations:
Jumping jacks
Hang, swing, pull
Push, jumping dip, dip
Lunge, groiner

Workout
15-minute AMRAP:
24 back-step lunges
12 burpees
6 muscle-ups

Warm-up
3 minutes building row, decrease the 500-meter split every 30 seconds
10 hip stretch squats

Workout
Row 1,000 meters
75 overhead squats (45/35 lb.)
Row 1,000 meters

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To see the schedule and register for class, click here.

Warm-up
3+ rounds:
50 single-unders
10 squats
5/5 bent over kettlebell rows

Workout
Max set strict pull-ups

Then,
5 rounds for time:
12 kettlebell swings (53/35 lb.)
9 kettlebell squats
6 kettlebell shoulder-to-overheads
*Each time you put the kettlebell down, complete 50 double-unders

Rest Day

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Read “The CrossFit Scholarship Program” from CrossFit.com

Warm-up
2-4 rounds:
30 quick jogs in place
20 small rebounds in place
10 front kicks (marching style)

5 minutes general prep, calves, hamstrings, hips

Workout
4 rounds of running intervals:
4 minutes on
2 minutes off

Warm-up
2 rounds:
500-meter row
5 planks to piked handstand push-ups

Workout
5 rounds for time:
15/12-calorie row
15 V-ups
15 dumbbell push presses (35/25 lb.)

*18-minute time cap

To see the class schedule and register, click here.

Warm-up
With a jump rope, 10 reps of each:
Jog
Single-unders
Jumping jacks
Single, double, single, double
Double-unders

Workout
Tabata sit-ups
Tabata push-ups
Tabata double-unders
Tabata squats