Thursday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45
Burn: 6 AM
High Fitness: 9:30 AM
Olympic Weightlifting: 5:30 PM
7 PM CrossFit/High Fitness #savethechildren Fundraiser

CrossFit Workout:


“Get Fit Save The Kids”
Complete with a weighted vest 20/14 for time (if you don’t have a weighted vest, complete the run and the step-ups/lunges with a medicine ball 20/14)
400 Meter Run
60 Box Step-ups 24/20*
60 Push-ups
400 Meter Run
60 Push-ups
60 Box Step-ups 24/20*
400 Meter Run
*Substitute box step-ups with 120 meter lunge, if needed*

Support Operation Underground Railroad through purchasing a shirt or buying raffle tickets or both. Here are the links!
Shirt:  https://thepoint.pushpress.com/open/purchase/prd_6b9dbfc54896e5
Raffle Tickets (You do not need to be present to win): https://thepoint.pushpress.com/open/purchase/prd_7ff366ff5402c9

Burn Workout:

EMOM
Every minute on the minute for 5 minutes complete
the prescribed rep count in each paired set.
10 cal row/20 banded fast feet (if rowers are unavailible)
10 hand release push-ups
rest 2 minutes
25 DU
10 med ball sit-ups
rest 2 minutes
10 plyo squats
40 mountain climbers

YouTube Workout: https://youtu.be/LwMGewc74YA
“Get Fit Save The Kids”
Complete with a weighted vest 20/14, if you have one, for time:
400 Meter Run
60 Box Step-ups 24/20*
60 Push-ups
400 Meter Run
60 Push-ups
60 Box Step-ups 24/20*
400 Meter Run
*Substitute box step-ups with 120 meter lunge, if needed*