Thursday 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
Youth Fitness Ages 6-9: 4:30 PM
Youth Fitness Ages 10-14: 5:15 PM
Olympic Weightlifting: 6 PM

CrossFit Workout
3 Rounds For Time [30 Minute Cap]:
1,600 Meter Echo Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs 70/53 @ 24″/20″

AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:

  • Calves
  • Lower Back
  • Glutes
  • Forearms

Burn

Plate Tabata Workout
8 rounds per exercise
Tabata 20 sec work, 10 sec rest
Rear lunge with canoe row to OH
Good mornings w/ wt in front
Curl to OH Press
Single Arm Rows (alt arm each rd)
Plate plyo push-ups
Pulse Sumo Squats
Weighted OH Sit-up

At-Home YouTube Workout: https://youtu.be/9jZoxBdDRFo
3 Rounds For Time:
80 Double Unders
400 Meter Run
20 Single Dumbbell Russian Swings (50/35)
100′ Single Dumbbell Walking Lunge (50/35)