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Schedule2019-10-15T16:07:13-05:00
CrossFit Schedule
Burn 30 - CrossFit Program
CrossFit Schedule

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

Burn 60 - CrossFit Program
CrossFit Schedule

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

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

Today's CrossFit WOD

Monday

By |January 19th, 2020|WODs|

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

By |January 19th, 2020|WODs|

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)

View More WODs
CrossFit Afterburn