Author: Jade

*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…

*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) Front Squat: 6-4-3-3-2 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) Dumbbell Farmers Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the…

*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) AQAP: 800-700-600-500-400-300-200-100m Run 24-21-18-15-12-9-6-3 Wall Balls 20/14 8-7-6-5-4-3-2-1 Deadlifts 275/185 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) D-Ball Bear Carry: 400m Keep track fo time and attempts to complete. For…