*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:

1) 8 sets of:

1:40 Ski/Bike/Row/Run

20 seconds Rest

40 seconds Kettlebell Swings 35/26

20 seconds Rest

40 seconds Wall Balls 14/8

20 seconds Rest

40 seconds Box Jump Overs 24/20

20 seconds Rest

This is one continuous 40 minute piece. Goal stimulus here is to use the machine as active recovery, and then hammer the 3 mixed modal movements. Active Recovery means still going as fast as possible while recovery, not just going as slow as you can, so still work to maximize your output, at the same time making sure you’re “fresh” and able to hop right off your machine and move through the rest of the round.

Extra Work:

2) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken Reps.

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