*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time.

**Fall Softgoods Order HERE…Order Placed December 1st

***Fall/Winter Holiday Schedule HERE

WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00

Warm-up as needed. Start around 50% of your 1RM Snatch. First 3 sets are Doubles, reset on the floor between each rep.

2) Power Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 sets of 5:00 Work/5:00 Rest:

50/40 Calorie Row

30 Kettlebell Swings 70/53

Max Burpees

5) Strict Muscle-up: “X” Reps Every 1:00 x 15 sets

Keep the volume low, focus on super clean, quality reps.

6) Single Arm Dumbbell Row: 5 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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