*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) Snatch + Overhead Squat: Max For Day

Warm-up as needed. Rest as needed between lifts.

2) Clean + Front Squat + Jerk: Max For Day

Warm-up as needed. Rest as needed between lifts.

3) Back Squat: 3RM for Day, 10 @ 59% of 1RM

Warm-up as needed. Rest as needed between lifts.

4) Good Morning: 3 sets of 4 @ 30% of  1RM Deadlift

Rest 90-120 seconds between sets.

5) AQAP:

30 Clean and Jerks 225/155

Scale as needed. No longer than 7 minutes.

6) AQAP:

50 Chest-to-bar Pull-ups

50 Calorie Row

40 Box Jump Overs 30/24

40 Calorie Row

30/side Alternating Pistol Squats

30 Calorie Row

20 Deficit Handstand Push-ups 6″

20 Calorie Row

10 Muscle-ups

10 Calorie Row

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