Warm-up
Jog out and back in 1 minute
Prep calves
Swing, kick legs
20 high knees out, 20 butt kicks back

Workout
For time and distance:
Run out 10 minutes
Turn and run back for time

Warm-up
Station rotation:
Jumping dips
Kettlebell deadlift/half kettlebell swing
Narrow stance squat
Lunge

Workout
4 rounds for time:
10 ring dips
20 alternating pistols
30 kettlebell swings (53/35 lb.)

Warm-up
With a stick, until warm:
10 back squats
10 good mornings
10 shoulder rolls
5 yoga burpees

Workout
7 rounds, not for time:
5 back squats
20 hollow rocks
*Superset

____________

To see our schedule and sign up for class, click here.

Warm-up
3 rounds:
1 minute of jump rope drills
5 kicks to a handstand
5 strict toes-to-bars

Workout
16-minute AMRAP:
8 handstand push-ups
12 toes-to-bars
40 double-unders

Warm-up
2+ rounds:
20 box step-ups
10 front squats with a medicine ball
10 arms only wall-ball shots
5 kip swings
1-5 strict pull-ups

Workout
25-20-15-10-5 reps for time:
Wall-ball shots
Pull-ups
Box jumps

Warm-up
2 rounds:
10 jump and lands
10 air squats
10 tuck jumps
10 drop squats
10 shoulder rolls
10 good mornings
10 split jerks with a stick

Workout
Every 90 seconds for 18 minutes:
1 power clean + 1 squat clean + 1 split jerk

____________

To see our schedule and sign up for class, click here.

Rest Day

____________

Watch “Interview with Dr. Jason Fung and Gary Taubes” from CrossFit.com

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