Monday Schedule:
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
Youth CrossFit: 4-9 year olds @ 10:45 AM; 10-14 Year Olds @ 11:15 AM
CrossFit Foundations: 4:45 PM (Message me if you plan to attend)
High Fitness: 7:30 PM

CrossFit Workout
SWOD
Front Squats
Every 2:00
Set 1: 2 Reps @ 88% of 1RM Front Squat
Set 2: 4 Reps @ 83% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 8 Reps @ 76% of 1RM Front Squat
Set 5: 10 Reps @ 70-75% of 1RM Front Squat

WOD
AMRAP 12:
7 Bar Muscle-ups
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar

Burn Workout

1 min work/30 sec rest 2x
1)battlerope rev fly
battle rope side plank slam
2)strength band good mornings
tempo deadlift 3:1
3)TRX squat to Y-fly
TRX forward lunge chest stretch
4)Slam ball side slam
slam ball lunge with forward press
5)Russian swing
Seal jacks
TABATA ABS 30 sec work 10 sec rest
Hot potato
Farmer
Around the world
Russian twist

CrossFit YouTube At Home Workout: Double Dumbbell Cluster Video
AMRAP 12:
7 Double Dumbbell Clusters (50’s/35)
14 Lateral Burpees Over Dumbbells