3 November 2014 3 November 2014
Monday 3 November 2014 '3 November 2014'

Hey guys, we have some new changes for CrossFit Burn, so please read.

Starting today, our 0930 and 1930 WOD times on Mondays, Tuesdays, and Thursdays, will be our new Athletic Conditioning classes.
These classes will be different than our normal programming. The strength portion will be following the Wendler 5/3/1 program for the squat, deadlift, press, and bench.
The met cons will be programmed by our resident Ninja, Coach Isaiah.

In an effort to make it more convenient to join the gym,
we will no longer be offering On-ramp during the 630 evening classes. All onramps will be by appt only, based on the individual’s availability.
We have been doing this for the past several months, and it has worked out great.
If you were unable to come because of unavailability before, give us a call. This will not be an additional fee!
Your onramp fee is free with your first month membership.
In addition, we will no longer have a free intro class on Saturdays. All intro classes will be scheduled in advance with Steve. Again, this class will be free!
We want you to be able to experience CrossFit during one of our regular class times with the rest of the group.
No one wants to come try CrossFit on a Saturday afternoon, and workout by themselves.
But, if you would like to have your intro class be private, we can accommodate that too.
To schedule a free trial class, or onramp, please contact Steve at 781-727-9390.

This is a busy month, but we will on be closed for Thanksgiving on the 27th. We will have a modified schedule on Black Friday, 10am and 530pm ONLY!

For those that are interested in Sandstorm, please get with Coach Nic as he will be doing the competition prep.

We will also be having a Q&A with the coaches in the coming weeks about nutrition and supplementation. Keep an eye out on the website and board at the gym.

I will write a post tomorrow about November’s challenge.

Goodnight, take your magnesium!

BBG:
7X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 7 attempts)

Conditioning:
EMOM for 10:00-

7/5 Pullups (men 7 – women 5)
10 Wall Balls 20/14#

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

10/7 Pullups (men 10 – women 7)
15 Wall Balls 20/14#

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