*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:

Session A:

1) 3 Muscle Clean + 3 Tall Cleans: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) 2-Position Clean (Floor, Knee): Max for Day

Rest 2-3 minutes between sets.

3) Clean Pull: 3 @ 113%, 3 @ 118%, 3 @ 123%

Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps.

4) Front Squat: 3 @ 75%, 2 sets of 3 @ 80%

Rest 2-3 minutes between sets.

5) Romanian Deadlift: 3 sets of 4 @ 60% of 1RM Deadlift

Rest 90-120 seconds between sets.

Session B:

1) Weighted Strict Handstand Push-up: 10 minute EMOTM

Wear you standard vest, 20/14. You pick the reps, pick something you can maintain unbroken for all 10 sets.

2) 7 rounds AQAP:

50ft Handstand Walk

10 Calories Ski Erg

Scale as needed.

3) EZ Bar Cable Press Downs: 100 Reps

Pick a weight you can do 40-50 reps to start.

4) Every 8:00 x 5 sets:

Set 1 – 50 Kettlebell Swings 70/53

Set 2 – 50 Wall Balls 20/14

Set 3 – 50 Toes-to-bar

Set 4 – 50 Burpees

Set 5 – 50 D-Ball Over the Shoulder 100/70

+

25/20 Calories Assault Bike

Keep track of time and sets to complete each round…every set gets the Assault Bike.

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