*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 Snatch + 3 Snatch Push Jerk: 3 sets @ Light > Moderate

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

2) Power Snatch: 2 @ 75%, 3 sets of 2 @ 80%

Rest 90-120 seconds between sets. Drop and reset between sets.

3) 3 Snatch Push Press + 1 Pause Overhead Squat: 1 set @ 75%, 3 sets @ 80% of Snatch

Rest 90-120 seconds between sets.

4) Push Jerk: 2 @ 75%, 3 sets of 2 @ 80%

Rest 90-120 seconds between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Rest 60 seconds between sets.

6) 3 Supersets of:

1 minute Belt Squat Marching +

15 Sumo Stance Romanian Dumbbell Deadlifts +

10/side Single Leg Hip Thrusts

Rest 2-3 minutes between supersets. Move with intent from one movement to the next.

Session B:

1) 10 rounds AQAP:

10 Push-ups

1 Rope Climbs 20ft

Scale as needed.

2) Every 2:00 x 20 sets: 250m Ski Erg

Work for fastest maintainable pace.

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