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
Tuesday
CrossFit Afterburn – BURN 60
7 MIN WARM-UP (No Measure)
Repeat list until time is up
10/6 Calorie Bike/Row
5[e] KB Clean
10 Ring Row
5 KB Swing [R]
5 KB Swing [A]
Workout
RX: Metcon (AMRAP – Rounds)
24 MIN EMOM
MIN 1: 15/12 Cal Bike/Row
MIN 2: 10 Pull-up*
MIN 3: 12[ttl] S/A KB Clean [53/35]
*RX+ = 4 Muscle-up
– – – – – – – – – – – – – – – – – – – – – – –
SCORE = Total minutes completed successfully
[Max score = 24]
INT: Metcon (AMRAP – Rounds)
24 MIN EMOM
MIN 1: 12/9 Cal Bike/Row
MIN 2: 8 Jumping Pull-up
MIN 3: 12[ttl] S/A KB Clean [35/26]
– – – – – – – – – – – – – – – – – – – – – – –
SCORE = Total minutes completed successfully
[Max score = 24]
Tuesday
CrossFit Afterburn – BURN 30
5 MIN WARM-UP (No Measure)
Repeat list until time is up
200m Run [One Time]
– – – – – – – – – – – – – – – –
20 Plate Hop
20[ttl] Mountain Climber
10 G2OH [Plate]
5 Knee HR Push-up
Workout
RX: Metcon (5 Rounds for time)
5 SETS [EACH FOR TIME]
200m Run
12 Push-Up
16[alt] V-Up
– 1 MIN REST BTWN SETS –
INT: Metcon (5 Rounds for time)
5 SETS [EACH FOR TIME]
200m Run
10 Knee Push-Up
12[alt] V-Up
– 1 MIN REST BTWN SETS –