*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) 5:00 Easy Warm-up

B) 8 x 200m Sprint – Rest 1:30

C) 4 sets of – 3 x 1000m @ 80-90% – Rest 2:00 – Rest 5:00 Between sets

Maintainable paces across each respective piece.

Distance references if you are changing modalities HERE

Session B:

1) Front Squat:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Rest 2-3 minutes between sets.

2) Weighted Alternating Pistol Squats: 5 sets of 10

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

3) Hip Thrusts: 5 sets of 8

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

4) Banded Marching: 10 minutes

You choose the tension. Move at a smooth and steady pace.

5) Front Rack Hold: 5 x :30 ON/:30 OFF @ 100% of Front Squat

Be smart and safe with this, ideally perform off of blocks or pins so you don’t have to worry about missing the J-Hooks when you put the bar back down.

6) Dog Sled Push: 8 x 25m

Rest 2-3 minutes between sets. Perform these as heavy sprint efforts.

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