*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:

7 Double Kettlebell Push Press +

50ft Double Kettlebell Overhead Carry +

7 Double Kettlebell Push Press

Pick a weight that you can maintain for all 7 sets performing this as an unbroken complex.

1b) Every 1:30 x 7 sets:

10 Bent Over Dumbbell Rows +

20-30 second Handstand Hold

Pick weights, times, etc. that you can maintain for all 7 sets.

2) 8 minute AMRAP:

10 D-Ball Over the Shoulder 70/50

2 Rope Sit-to-stand

Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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