Category: Move

*Fall Wholeness Challenge Sign-up HERE WOD: 1) Every 1:30 x 7 sets: 5 T+G Deadlifts Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as an opportunity to Establish a current 5RM Deadlift. Be smart and safe with your lifts. Reference 8/14/18 for loading. 2) Every 1:30 x 7 sets: 5 Broad Jumps + 10 Supermans Focus on jumping as far as possible, but also on landing softly. For the Supermans hold the top position each rep for 1 second. 3) 10 minute AMRAP: 50 Heavy Rope Single-unders 12 Knees-up 9 Ball Slams 40/30 Extra Work: 4) Overhead Squat Practice: 10 minutes Spend time working on the movement itself or working on mobility needed for the movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Fall Wholeness Challenge Sign-up HERE WOD: 1) Front Squat: 10-8-6-4-2 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) D-Ball Bear Hug Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 9/9/18 for loading. 3) 7 minute AMRAP: 10 Burpee Box Jump Overs 24/20 10 Dumbbell Hang Power Cleans 35/25 Extra Work: 4) Single Leg Hip Thrust: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 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: 1) 40-30-20-10 – AQAP: Kettlebell Swings 35/26 Push-ups Kettlebell Goblet Squats 35/26 Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc….

*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) Every 1:30 x 7 sets: 10 Close Grip Bench Press  + 10 Abmat Sit-ups Pick a weight you can maintain for all 7 sets. Grip width no wider than pointer finger at the…

*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: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option….