Category: Competition

*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) Swim A) 300m As…      2 x      50m Catch Up      50m Finger Tip Drag      50m Sculling B) 2 x      25m Butterfly, Rest 1:00  …

*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: A) 5:00 Easy Warm-up B) 2 sets of – Every 1:00 x 3 Intervals 50m Sprint – Rest 3:00 between sets. C) 6 x 200m Hill Run @ 80% –…

*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) C2 Bike: A) 5 minutes Easy B) 4 x 5000m – Rest 3 minutes (1k @ 60%, 1k 2 65%, 1k @ 70%, 1k @ 75%, 1k @ 80%) Perform on the wattage setting for most…

*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) Row: A) 5 minutes Easy Warm-up B) 10K @ 80% Perform on the wattage setting for most accurate output assuming you know your PR 10K. Use the C2 Wattage to Pace Calculator HERE. Example my PR…

*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: 8K @ Moderate Pace Distance references if you are changing modalities HERE Session B: 1) Strict Press: 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Rest 2-3 minutes between sets. 2) Weighted Rope…