* A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1a) Every 1:30 x 7 sets:

100ft Farmers Carry +

20-40 seconds Front Plank

Athletes choice, use either Dumbbells or Kettlebells. Load as heavy as possible. Pick loading, and a time for your Plank that you can maintain for all 7 sets.

1b) Every 1:30 x 7 sets:

10 Sumo Kettlebell Romanian Deadlifts +

20-30 seconds Hanging Hollow Hold

Load the Kettlebell as heavy as possible, but something you can move for all 7 sets. Focus on contracting hard and getting that nice Hollow Position.

2) 10 minute AMRAP:

10 Push-ups

10 Ball Slams 40/30

Extra Work:

3) Strict Pull-ups: 5 sets of 6-10 Reps

Rest 90-120 seconds between sets. Use assistance as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=JxjMdqevE88