Category: Competition

*Fall Wholeness Challenge Sign-up HERE WOD: Session A: 1) Row/Ski:  A) 5:00 Easy B) 2 sets of –  10/7 Cal Row Sprint, Rest :30 10/7 Cal Ski Sprint – Rest 1:00 Between Sets C) 3 sets of – 20/14 Cal Row @ 80% 20/14 Cal Ski @ 80% – Rest 2:00 Between Sets D) 4 sets of – 30/20 Cal Row @ 70% 30/20 Cal Ski @ 70% – Rest 3:00 Between Sets Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Deadlift: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 95-105% 1 @ 95-105% Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go…

*Fall Wholeness Challenge Sign-up HERE WOD: Session A: 1) Run: A) 5:00 Easy B) 2 sets of 3 x 50m Sprint Every 1:00 – Rest 3:00 Between sets C) 5 x 300m @ 80% (Hill Run or Weight Vest) – Rest is 2:00 or Walk Back Down the Hill D) 3K Easy Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Bench Press: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 95-105% 1 @ 95-105% Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go for another one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Wholeness Challenge Sign-up HERE WOD:  Session A: 1) 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 Session B: 1) Back Squat: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 95-105% 1 @ 95-105% Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go for another one. 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: Session A: 1) Run: 9k Distance references if you are changing modalities HERE Session B: 1) Strict Press: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Rest 2-3 minutes between sets. 2) Neutral…

*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: Session A: 1) SkiErg: A) 5:00 Easy B) For time:      1000-800-600-400-200m Ski Erg      50-40-30-20-10 Weighted Double Unders C) Max UB Double Unders w/ Regular Rope Distance references if you are…