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Schedule2019-05-08T08:47:06-04:00
CrossFit Schedule
Burn 30 - CrossFit Program
CrossFit Schedule

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

Burn 60 - CrossFit Program
CrossFit Schedule

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

Open Gym - CrossFit Program
CrossFit Schedule

Monday – Friday

7:30am – 9:00am
10:00am – 11:45am

Saturday

8:00am – 9:00am

 Sunday

9:00am – 10:00am

CrossFit Schedule

Saturday

12:00pm – 1:00pm

 Sunday

11:30am – 12:30pm

Today's CrossFit WOD

Saturday

By |September 20th, 2019|WODs|

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

By |September 20th, 2019|WODs|

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.

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CrossFit Afterburn