Monday – Friday
7:00am – 7:30am
10:00am – 10:30am
4:00pm – 4:30pm
4:30pm – 5:00pm
6:00pm – 6:30pm
7:30pm – 8:00pm
Saturday
11:00am – 11:30am
Sunday
11:00am – 11:30am
Monday – Friday
6:00am – 7:00am
9:00am – 10:00am
5:00pm – 6:00pm
6:30pm – 7:30pm
Monday & Tuesday
8:00pm – 9:00pm
Saturday
9:00am – 10:00am
10:00am – 11:00am
Sunday
10:00am – 11:00am
Monday – Friday
7:30am – 9:00am
10:00am – 11:45am
Saturday
8:00am – 9:00am
Sunday
9:00am – 10:00am
Friday
CrossFit Afterburn – BURN 30
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES*
8/6 Cal Row
8 Plank Shoulder Taps
8 Renegade Rows
8 Up Downs
Workout
Metcon (Weight)
5 Rounds
:45 on
:15 off
Goals- 12/10 Cal. Bike
Goals- 14 Alt. DB Renegade Rows
Goals- 10 Burpees
Thursday
CrossFit Afterburn – BURN 30
Warm-up
Warm-up (No Measure)
2 Rounds
:45 per station
-High knees into up-down or squat
– DB/KB deadlift
– Lunges
Partner Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run*
20 DB Hang Power Cleans
30 Alt. Jumping Lunges
* 150m on the Rower or 10-15 Calories on the bike