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
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
Monday – Friday
7:30am – 9:00am
10:00am – 11:45am
Saturday
8:00am – 9:00am
Sunday
9:00am – 10:00am
Saturday
12:00pm – 1:00pm
Sunday
11:30am – 12:30pm
5/25 BURN30
Announcements
Memorial Day 5/27- We will be hosting only one class for the day
It will be “MURPH” at 7AM. ALL MEMBERS WELCOMED
CrossFit Afterburn – BURN 30
Metcon (AMRAP – Rounds)
14 MINUTE AMRAP
12 dbl kb deadlift
16 cal bike
48 jump rope
Metcon (No Measure)
alternating tabata
8 sets, :20 on / :10 rest
hollow hold
plank alt taps
5/24 BURN60
Announcements
Memorial Day 5/27- We will be hosting only one class for the day
It will be “MURPH” at 7AM. ALL MEMBERS WELCOMED
CrossFit Afterburn – BURN 60
Shoulder Press (3REP MAX 15 MINUTES)
* AFTER EVERY SET
12 bent over raises
Metcon (Time)
3-6-9-12-9-6-3
Push Press 135/95
*15 cal after every set
15:00 cap
Metcon (No Measure)
-WARM UP-
10 minute alternating emom
odd: row
even…
10/10 hang clean and press
10/10 half kneeling press
10/10 front rack lunges
:20/:20 overhead walk
10/10 overhead lunge
