Category: Move

*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 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option….

*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: 15 Kettlebell Swings 35/26 + 5 Push Press Pick a swing weight you can perform unbroken every round. Push Press taken from the floor, build as heavy as deemed…

WOD: 1) Every 3:00 x 7 sets: 10 Double Kettlebell Deadlifts + 10 Box Jumps + 10 Kettlebell Goblet Good Mornings You pick load, heights, etc. that you can maintain for all 7 sets. This is not for time, but move with intent between each movement, then rest the remainder of the 3 minute window. 2) 10 minute AMRAP: 50 Heavy Rope Single-unders 15 Ring Rows 12 Dumbbell Thrusters 25/15 Extra Work: 3) Kroc Row: 4 sets of 15/side Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=Raou7ZCMBoQ

WOD: 1) Front Squat: 6-4-4-3-3 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) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30 Reference 8/27/18 for loading. Work to build heavier than last time. Perform all reps on 1 leg before switching to the other. 3) AQAP: 800m Run 40 Burpees 30 D-Ball Over the Shoulder 70/50 Extra Work: 4) Swiss Ball Hamstring Curls: 4 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 30 minute AMRAP: 5 Deadlifts 135/95 13 Push-ups 9 Box Jumps 24/20 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