*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:

1) Every 1:30 x 7 sets:

5 Double Kettlebell Deadlifts +

50ft Kettlebell Farmers Carry +

5 Double Kettlebell Deadlifts

Perform this at the same weight or heavier than last week. Stimulus is to perform this as a complex.

2) Every 1:30 x 7 sets:

5 High Box Jumps +

20 second Assault Bike Sprint

Sprint and push hard, but do so at maintainable sprint paces. Be careful jumping on the box in your later rounds.

3) AQAP:

25-20-15-10 Burpees

8-6-4-2 Rope Sit-to-stand

Extra Work:

4) Strict Pull-ups: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets. Add load/assistance as deemed fit.

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