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
Announcements
* PLEASE SIGN-IN FOR CLASS! *
Go on WODIFY APP -> class schedule-> reserve & sign into class
CrossFit Afterburn – BURN 60
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Up Downs
0:30 Dead Hang
0:30 Plank Hold
Into…
2 ROUNDS
0:30 Alt. Crossovers
0:30 Alt. Scorpions
0:30 Alt. Spiderman Lunges
0:30 Bird Dogs
Into…
3 ROUNDS
5 Inchworms + Push-ups
10 Scap Push-ups
10 Scap Pull-ups
Skill
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK…
Pull-Up Progression*
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into…
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
If running is not an option, it can be subbed out for a 15/13 Cal Bike or 300/250m Row
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)
Monday
Announcements
* PLEASE SIGN-IN FOR CLASS! *
Go on WODIFY APP -> class schedule-> reserve & sign into class
CrossFit Afterburn – BURN 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
5/5 Single Arm Ring Rows
20 Alt. Groiners
20 Alt. Plank Shoulder Taps
10 Up-Downs
10 Air Squats @32X1
10 Burpees
Workout
Metcon (4 Rounds for reps)
EMOM x 4 MINUTES*
0:20 MAX Ring Rows / 0:40 Rest
EMOM x 4 MINUTES
0:20 MAX Push-Ups / 0:40 Rest
EMOM x 4 MINUTES
0:20 MAX Air Squats / 0:40 Rest
EMOM x 4 MINUTES
0:20 MAX Burpees / 0:40 Rest
*No Additional Rest b/t EMOMs
(Score is Total Reps for Each EMOM)