Tuesday Schedule:
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 AM
High Fitness: 9:30 AM
CrossFit Kids: 6-9 Year Olds @ 4:30 PM; 10-14 Year Olds @ 5:15 PM
Olympic Weightlifting: 6 PM

CrossFit Workout
300 Meter Run
30 Pull-ups
30 Push Presses 75/55
30 Push-ups
300 Meter Run
30 Box Jumps 24/20
30 KB Swings 53/35
30 Toes to Bar
300 Meter Run
30 Air Squats
30 Hang Power Snatches 75/55
30 Lunges
300 Meter Run
30 Sit-ups
30 KB Step-ups 53/35 @ 24/20
30 Burpees

Gymnastic Capacity Cashout
30 Strict Pull-ups
30 Strict Handstand Push-ups
Rest 2 Minutes
20 Strict Pull-ups
20 Strict Handstand Push-ups
Rest 1 Minute
10 Strict Pull-ups
10 Strict Handstand Push-ups

  • We want to get the set of 30 done in no more than 5 sets
  • We want to get the set of 20 done in no more than 4 sets.
  • We want to get the set of 10 done in 2 -3 sets at most.

Scale as needed.

Bootcamp Workout

25 min AMRAP
6 Double dumbbell clean + push press
6 weighted lunges (per leg)
6 renegade rows
6 pushups
6 TRX inverted row or pullups

YouTube At-home Workout: https://youtu.be/nmRGDBSuX98
On the 4:00 x 6 Rounds:
400 Meter Run
10 Toes to Bar
10 Double Dumbbell Hang Power Cleans (50’s/35’s)