Monday – Friday
7:00am – 7:30am
10:00am – 10:30am
12:00pm – 12:30pm
3:45pm – 4:15pm
4:30pm – 5:00pm
7:30pm – 8:00pm
Saturday
11:00am – 11:30am
Sunday
11:00am – 11:30am
Monday – Friday
6:00am – 7:00am
9:00am – 10:00am
5:30pm – 6:30pm
6:30pm – 7:30pm
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
Saturday
12:00pm – 1:00pm
Sunday
11:30am – 12:30pm
Saturday
CrossFit Afterburn – BURN 30
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES (or 3 rounds)
10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling)
25’ Butt Kickers/25’ High Knees
10 Alt. Groiners
*25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)*
*Hold a plate overhead, in your palm. Switch out the waiter walk for a 50m shuttle run at the 3 minute mark.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
400m Run
10 MedBall Power Clean
200m Run
10 MedBall Press
Optional Finisher
Warm-up (No Measure)
TABATA, 8 SETS (:20 ON/ :10 OFF)
MOVEMENT 1 – DBL Bicep Curls
MOVEMENT 2 – Russian Twists
Saturday
CrossFit Afterburn – BURN 60
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
:20 Bike (Workout Pace!)
16 Shoulder Taps
8 Forward Lunges
6 Up-Downs
Workout
Metcon (Time)
EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)
Score is your slowest round!
Optional Finisher
Warm-up (No Measure)
3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs
*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.