12 September 2016 12 September 2016
Monday 12 September 2016 '12 September 2016'

14192729_1696293497362305_2509679705270037612_n 14232420_1696293610695627_5699592393515429311_n 14232499_1696293550695633_5852768319590116516_n“A year and three months ago Eric and Jennie told me I need to do CrossFit. Like most people would think, I thought, they had lost their minds. It was me who really had lost his mind. I was over weight, had high (I mean HIGH) blood pressure and was very depressed after losing my mother unexpectedly on Mother’s Day. I came in and poured a six month glass of the kool aid and started. Nancy and Annette were great and deceived me into believing this was going to be tough but doable. Then the first WOD. WOW! Then I met Timothy. God led me to ask him to do Fitcon with him. We worked real hard and five months on I had done my first competition. I thought God had me there to help other people believe they were worth caring about while the whole time God was letting me know that life was really worth living. I remember telling Isaiah that next to accepting Christ as my Lord , choosing to do CrossFit was the most important decision in my life. Isaiah helped me not to get so mad when I did not do something perfectly. Bryan made me believe that I could do anything for 45 seconds. Nic helped me to see knowing your weakness is your biggest strength. A year ago my future was not very appealing to me, but now I know God is moving me forward for a purpose. CrossFit Burn has been instrumental in restoring that hope. Its more than a gym, its family. Jesus will give you life but you must live it. CrossFit Burn can give you the tools necessary to have the health and fitness to do just that. Thanks Steve and happy 4 year anniversary”
-Matt Davis

1. Warm-up
10 Minute Slow row
Then
2:00 Couch Stretch/side
3 Slow Rounds
10 Good Mornings
10 Push Press

2. Strength
Find 1RM Back Squat

3. Met-Con
For Time:
30 Handstand Push Ups/seated press
15 Power Cleans 155/105lbs 115/75
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

Extra. Pick one!

4a. Gymnastics Accessory
Max reps in 1 minute of Glute Ham Raises with 25/15lbs plate hugged to chest

4b. Strength Accessory
Max reps in 1 set of bodyweight OHS with full pause at the bottom and top

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