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
Monday
CrossFit Afterburn – BURN 60
Warm-up
Warm-up (No Measure)
2 ROUNDS
25 Jumping Jacks
25 Mountain Climbers
25 Lateral Jumps over DB
-into-
2 ROUNDS
10 Alt. DB Press
10 Alt. DB Bent Over Rows
10 DBL DB Swings
10 DB Burpees
Strength
Bench Press (10-10-10-10-10-10)
10-10-10-10-10-10
Bench Press*
*Sets must be unbroken.
*First set is with empty bar
The goal here is moderate weight on the barbell with all sets unbroken. It is going to be more important today to get through all 6×10 unbroken then to go too heavy and have to break sets up…we are trying to build capacity so let’s keep hands on the bar! Athletes can increase weight from set to set, but jumps should be small, especially in the last two sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
8 DB Bent Over Row (35/25)
8 DB Ground to OH
50 Single Unders or 30 Double Unders
try to keep rounds between 1:15-1:30!
Monday
CrossFit Afterburn – BURN 30
Warm-up
Warm-up (No Measure)
1 ROUND
100m Arms Only Rowing
5 Burpees
8 Alt. DB Deadlifts
1 ROUND
100m Arms + Hips Rowing
5 Burpees
8 Alt. DB Deadlifts + High Pull
1 ROUND
100m Arms + Hips + ½ Pull Rowing (:03 on the way in)
5 Burpees
8 Alt. DB Snatches
Workout
Metcon (Weight)
EMOM x 15 MINUTES*
MIN 1 – 16/14 Cal. Row
MIN 2 – 15 Sit-Ups
MIN 3 – 20 Alt. DB Snatch
*Decrease the calories on the rower, sit-ups, and/or number of snatches so athletes are able to finish the work in under :45.