*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:

2 Snatch High-Pull +

Snatch Pull +

Muscle Snatch +

Overhead Squat

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

2 Clean High-Pull +

Clean Pull +

Muscle Clean +

Thruster

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

25-20-15-10 Burpees

4-3-2-1 Rope Climb 15ft

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.

5) Diamond Push-ups: 4 sets of 10-20 Reps

Rest 2-3 minutes between sets. Add load/assistance as deemed fit.

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