*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:

Snatch Pull +

Hang Snatch +

Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset after the Hang Snatch. 

1b) Every 1:30 x 7 sets:

Clean Pull +

Hang Clean +

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 

3) 7 rounds AQAP:

10 D-Ball Over the Shoulder 100/70

1 Rope Climb 15ft

Extra Work:

4) Sumo Stance Dumbbell Romanian Deadlift: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

5) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold, Walk, Push-up.

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