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: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 15 Kettlebell Swings 70/53 + 5 Push Press Pick a swing weight you can perform unbroken every round. Push Press taken from the floor, build as heavy as deemed…

WOD: 1) Every 1:30 x 7 sets: Snatch High-Pull + Hi-Hang Muscle Snatch + Low Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean High-Pull + Hi-Hang Muscle Clean + Low Hang Muscle Clean + Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 50 Double-unders 15 Pull-ups 12 Dumbbell Thrusters 50/35 Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 5) Kroc Row: 4 sets of 15/side Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=Raou7ZCMBoQ

WOD: 1) Front Squat: 6-4-4-3-3 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) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30 Reference 8/27/18 for loading. Work to build heavier than last time. Perform all reps on 1 leg before switching to the other. 3) AQAP: 800m Run 50 Bar Facing Burpees 30 Hang Power Cleans 135/95 Extra Work: 4) Swiss Ball Hamstring Curls: 4 sets of 10 Rest 90-120 seconds between sets. 5) Run: A) 1 mile Warm-up B) 4 x 100m Sprint – 2 minutes Rest C) 3 sets of – 3 x 300m @ 85-95% – Rest 2:00 – Rest 5:00 Between sets Maintainable 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