Category: Competition

*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) 5:00 Easy Warm-up B) 8 x 200m Sprint – Rest 1:30 C) 4 sets of – 3 x 1000m @ 80-90% – Rest 2:00 – Rest 5:00 Between sets Maintainable paces across each respective…

*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) 250m Easy B) 500m w/Fins C) 500m w/Fins and Paddle D) 500m for time Rest as needed to recover between pieces. Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc….

*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/Ski: A) 5:00 Easy Row B) For time: – 3K Row @ 70%, Rest 3 minutes – 2K Row @ 80%, Rest 2 minutes – 500m Row @ 90%, Rest 1 minute – 500m Ski @…

WOD: Session A: 1) Assault Bike: A) 5:00 Easy Warm-up B) Every 1:00 x 10 sets – 5/4 Calorie Sprint C) 4 x 20/14 Cals @ Just Legs + 20/14 Cals @ Just Arms + 20/14 Cals @ Both – All @ Moderate Pace. No rest between rounds. Maintainable paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Bench Press: 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Rest 2-3 minutes between sets. 2) Kroc Row: 4 sets of 15/side Rest 2-3 minutes between sets. Heavy as possible. 3) Banded Push-ups: 4 sets of 15 Rest 2-3 minutes between sets. You choose the appropriate band tension. 4) Close Grip Chin-up: 4 sets of 12 Rest 2-3 minutes between sets. Add load as deemed fit. 5) Dumbbell Floor Press: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible….

WOD: Session A: 1) 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 Session B: 1) Back Squat: 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Rest 2-3 minutes between sets. 2) D-Ball Bear Hug Box Step-ups: 10 minutes 40/30 @ 24/20 Steady tempo for the entire 10 minutes. Alternate legs each rep. 3) Swiss Ball Hamstring Curls: 4 sets of 10 Rest 90-120 seconds between sets. 4) Safety Bar Good Morning: 3 sets of 20 Rest 2-3 minutes between sets. Focus on position over load. 5) Strict Toes-to-bar: 5 sets of 10 Rest 90-120 seconds between sets. Use a stall bar if you have one. 6) Dog Sled Push: 8 x…