Category: Move

*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) 0:00 – 14:00 – Every 2:00 x 7 sets: 8-15 Calories Ski/Bike/Row/Run + 5 Push Jerk Pick a conditioning output that you will be able to maintain through both parts A and B of…

*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: 5 Double Kettlebell Deadlifts + 50ft Kettlebell Farmers Carry + 5 Double Kettlebell Deadlifts Perform this at the same weight or heavier than last week. Stimulus is to perform this as a complex….

*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) Front Squat: 6-4-3-3-2 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) Dumbbell Farmers Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the…

*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) AQAP: 800-700-600-500-400-300-200-100m Run 24-21-18-15-12-9-6-3 Wall Balls 14/18 8-7-6-5-4-3-2-1 Deadlifts 135/95 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 3:00 x 7 sets: 10 Dumbbell Bench Press + 10 V-Ups + 10 Double Bent Over Dumbbell Row Pick weights you can maintain for all 7 sets. This is not for time, but move with intent between…