Monday – Friday
7:00am – 7:30am
12:00pm – 12:30pm
4:30pm – 5:00pm
7:30pm – 8:00pm
Saturday
11:00am – 11:30pm
11:30am – 12:00pm
Sunday
11:00am – 11:30am
Monday – Friday
6:00am – 7:00am
8:00am – 9:00am
9:00am – 10:00am
5:30pm – 6:30pm
6:30pm – 7:30pm
Saturday
8:00am – 9:00am
9:00am – 10:00am
10:00am – 11:00am
Sunday
10:00am – 11:00am
Monday – Friday
8:00am – 9:00am
2:00pm – 4:30pm
Saturday
12:30pm – 1:30pm
Sunday
9:00am – 10:00am
11/13 workout
CrossFit Afterburn – BURN 60
Metcon (AMRAP – Reps)
-CARDIO MADNESS-
2 MINUTES ON / :45 OFF FOR 5 ROUNDS
Station 1 – row
Station 2 – bike
station 3 – its a surprise
This is not a sprint workout, you want to attack it as if it were 5 mile run. A challenging pace that can be maintained for 40 minutes
It is good to give yourself goals on how many reps/ calories to do in each station
for example-
goal for men 15-20 calories per minutes on rower
11/13 workout
CrossFit Afterburn – BURN 30
Metcon (No Measure)
15-20 minutes
30 ground to overhead
run
30-20-10
kb swing
ball thruster
