Author: Jade

*Fall Wholeness Challenge Sign-up HERE WOD: 1) Front Squat: 10-8-6-4-2 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that. 2) D-Ball Bear Hug Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 9/9/18 for loading. 3) AQAP: 20-15-10-5 Burpee Box Jump Overs 24/20 5-10-15-20 Hang Power Cleans 135/95 Extra Work: 4) Single Leg Hip Thrust: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 5) C2 Bike:  A) 5:00 Easy B) 6x200m Sprint, Every 1:00 C) 4 sets of – 3x500m @ 85-95% Every 2:00 – Rest 4:00 Between Sets D) 5:00 Active Recovery Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Wholeness Challenge Sign-up HERE **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) 50-40-30-20-10 – AQAP: Kettlebell Swings 70/53 Push-ups Kettlebell Goblet Squats 70/53 Extra Work: 2) Ring Rows: 100 Reps Pick a position you can hit 30-40 reps to start. 3) Farmers Carry: 400m Heavy as possible (keep it…