Category: Sport

*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…

* 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,…

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5-5-5-7 Front Squat Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs. 1b) 10:00 – 16:00 – Every 2:00 x 3 sets: 2-2-3 Back Squat Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs. 1c) 16:00 – 26:00 – Every 2:00 x 5 sets: 6/side Single Leg Good Morning Start light. Perform all reps on 1 side before switching to the other. 2) 5 minute AMRAP: 5 Squat Cleans 95/65 10 Burpee Lateral Bar Hops Extra Work: 3) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 4) AQAP: 10,000m C2 Bike 5,000m C2 Row 2,500m…

*Winter 2018 Holiday Schedule HERE WOD: 1) 20 minute AMRAP: 10 Deadlifts 95/65 7 Hang Power Cleans 95/65 5 Thrusters 95/65 Scale as needed. One Barbell. Extra Work: 2) Muscle-up: 10 minutes Practice Work on any facet of Ring Muscle-up. 3) Single Arm Dumbbell Overhead Carry: 5 sets of 100ft/side Rest 60 seconds between sides. Build as heavy as possible while moving unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 1:30 x 7 sets: Snatch Pull + Snatch + Overhead Squat Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean + 3 Jerks Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 5 rounds AQAP: 30 Double-unders 15 Pull-ups 10 Overhead Squats 95/65 Extra Work: 4) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. 5) Hip Thrusts: 3 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE