*Please be mindful as the weather is turning, or CF Burn classes will be moving inside (we are looking to expand this schedule)…this means at those times, the back room will be in use for one of the two classes going on. Please be respectful that there are two classes going on. Please don’t make us hound you to move out of the space. This accounts for 1 hour of the approximately 90 hours/week we are open. If you plan on being in the gym Tuesday at 5:30 PM, please plan on participating in class or you can use the small back storage area.

WOD:

Session A:

1) Run: 8K @ Moderate Pace

Distance references if you are changing modalities HERE

Session B:

1) Strict Press:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Rest 2-3 minutes between sets.

2) Weighted Rope Climb: 15 minute EMOTM

You choose the reps and weight vest load. Ideally use the standard 20/14 weight vest used in CF competition.

3) Single Arm Dumbbell Push Press: 4 sets of 8/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible.

4) Singel Arm D-Handle Cable Pull Down: 4 sets of 15/side

Rest 2-3 minutes between sets. Heavy as possible. Use a weight that is strict for the first 10 reps and then use your hips and back to assist the last 5 reps.

5) EZ Bar Cable Press Down: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

6) EZ Bar Cable Curl: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

7) Every 6:00 x 3 sets:

20 Wall Balls 30/20

20 Power Cleans 95/65

20 Kettlebell Swings 70/53

Rotate order of movements each round.

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