*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 accurate output assuming you know your PR 5K. Use the C2 Wattage to Pace Calculator HERE. Example my PR 5K is at a 1:52 pace which is 249.1 watts, we’ll call it 250 watts. So 80% of this is 200 Watts, or a 2:00.5 pace, use the appropriate setting based on whether you want to row reading Watts or Pace.

Distance references if you are changing modalities HERE

Session B:

1) Bench Press:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Rest 2-3 minutes between sets.

2) Strict Chest-to-bar Pull-ups: 5+ Reps Every 1:30 x 7 sets

Pick a rep count you can maintain for all 7 sets. Add load/assistance as deemed fit.

3) Dumbbell Bench Press: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

4) Fat Rope Hand-Over-Hand Sled Pull: 8 x 50ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

5) Diamond Push-ups: 4 sets of 10-20 Reps

Rest 2-3 minutes between sets. Add load/assistance as deemed fit.

6) Seated Rope Cable Row: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

7) Every 6:00 x 4 sets:

21 Box Jump Overs 24/20

15/side Single Arm Dumbbell Push Press 50/35

9 Power Snatch 115/75

Keep track of time to complete each round. Goal stimulus should be unbroken movements across the board…Push Press should be done all 1 side then switch to the other.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE