Warm-up
30 single-unders
5 shoulder rolls
5 hang muscle snatch (stick)
5 hang power snatch (stick)
10 lunges

Workout
5 rounds of a 3-minute AMRAP:
5 hang power snatches (75/55 lb.)
10 back-rack lunges (75/55 lb.)
20 double-unders
Rest 2 minutes
*Pick up where you left off

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Check out our very own Brett G., who competed in the World’s Toughest Race: Eco-Challenge Figi, which premieres Friday on Amazon Prime. Congratulations to Brett on this amazing accomplishment!

Warm-up
Tabata row
*Decrease the 500-meter split each interval

Workout
10 rounds on the rower:
Pull a sub-1:25/500-meter pace for as long as possible
Rest 3 minutes

*Scale pace as needed so the first interval can be maintained for approximately 1 minute

Shoulder press 1-1-1
Push press 3-3-3
Push jerk 5-5-5

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Leah will be coaching Saturday and Sunday classes at 9 a.m. every weekend! Be sure to register, as class sizes are limited.

Warm-up
5 minutes of running, rowing, biking or ski erg
5 minutes of stretching

Workout
10 rounds for time:
5 strict pull-ups
10 push-ups
15 sit-ups
20 squats

Warm-up
For ~7 minutes:
20 jumping jacks
20 high knees
10 air squats
10 overhead squats
5 piked push-ups
5 empty bar thrusters

Workout
Thruster 3-3-3-3-3

—Then—

21-15-9 reps for time:
Row calories
Thrusters (95/65 lb.)

Rest Day

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Read “The US food system is killing Americans” from CNN.com

30 minutes of stretching and mobility

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Read “Stretching and Flexibility” from the CrossFit Journal Archives
Read “Warming Up and Stretching: The Neglected Disciplines” from CrossFit.com

Grace
For time:
30 clean and jerks (135/95 lb.)

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REMINDER: All workouts are taking place outside and you must register online, as class sizes are limited.

Warm-up
Step-ups
Stick snatches
Front squat + push press (empty bar)

Workout
Hope
3 rounds, 1 minute at each station (Fight Gone Bad style):
Burpee
Power snatch (75/55 lb.)
Box jump (24/20 in.)
Thruster (75/55 lb.)
Chest-to-bar pull-up

Warm-up
20-15-10-5 reps:
Air squats
Kettlebell swings

Workout
On the minute for 14 minutes, alternating:
5 back squats (185/125 lb.)
Max reps double-unders