1 June 2015 1 June 2015
Monday 1 June 2015 '1 June 2015'

Attention athletes:

As of Monday June 1, CrossFit Burn will be changing the programming for ALL classes. ALL class times will be following the SAME programming. We believe that when the clock says 3, 2, 1, Go, that all athletes (regardless of skill level) need to be performing the same movements, or a progression towards the same end goal movement. Therefore, there will be three different scaling options for each class to better accommodate your individual needs. We will be offering an additional barbell class from 530-630pm for those that want additional volume. We feel that with all of the different programming that it has formed a division among everyone which is not the community that we had envisioned. Rest day/ recovery/ make up will be on Thursdays only for all classes with the exception of 0530! Any comments or concerns should be addressed to Steve. We apologize for all the changes, but just like you, We are constantly striving to be better than we were yesterday.

1. Warm-up BASE
25 Wall balls 20/14lbs
10 ring rows

2. Strength
A. Back Squat 5×5 @75% –
B. Strict Press 5×3 @80%

3. Met-Con
6 Rounds
10 Thrusters (bar)
10 ring rows

4. extra
10 Rounds
Sled push sprint 50ft
Rest 30-60 seconds

1. Warm-up level 1
25 Wall balls 20/14lbs L2.
10 pull-ups

2. Strength
A. Back Squat 5×5 @75% –
B. Strict Press 5×3 @80%

3. Met-Con
6 Rounds
10 Thrusters 95/55lbs
5 chest to bar pullups

4. extra
10 Rounds
Sled push sprint 50ft
Rest 30-60 seconds

1. Warm-up LEVEL 2
50 Wallballs 20/14lbs L2.
22 Strict pull-ups

2. Strength
A. Back Squat 5×5 @75% –
B. Strict Press 5×3 @80%

3. Met-Con
6 Rounds
10 Thrusters 105/70lbs
5 Muscle-ups

4. extra
10 Rounds
Sled push sprint 50ft
Rest 30-60 seconds

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