*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:

Session A:

1) SkiErg:

A) 5:00 Easy

B) For time:

     1000-800-600-400-200m Ski Erg

     50-40-30-20-10 Weighted Double Unders

C) Max UB Double Unders w/ Regular Rope

Distance references if you are changing modalities HERE

Session B:

1) Front Squat:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Rest 2-3 minutes between sets.

2) Front Foot Elevated Front Rack Reverse Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Stand on a 2-4″ riser. Perform all reps on 1 leg then switch to the other leg.

3) Sissy Squats: 4 sets of 20

Rest 2-3 minutes between sets. Perform with handheld assistance, or use risers. Add load as deemed fit if using risers.

4) Hamstring Curls: 100 Reps

Pick a weight you can do 40-50 reps to start.

5) GHD Sit-ups: 100 Reps

Keep track of time and attempts to complete.

6) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed for intended stimulus.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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