*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) Row:

A) 5 minutes Easy Warm-up

B) 10K @ 80%

Perform on the wattage setting for most accurate output assuming you know your PR 10K. Use the C2 Wattage to Pace Calculator HERE. Example my PR 10K 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) Back Squat:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Rest 2-3 minutes between sets.

2) D-Ball Bear Hug Walking Lunges: 6 sets of 50ft

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

3) Max Effort Squat Clean Wall Balls: 7 set of 5 @ 30/20

Rest 60 seconds between sets. This should be done on a high wall, perform a squat clean and then throw the ball as high as you can. Let the ball drop and reset between each rep.

4) Glute Ham Raise: 4 sets of 8

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

5) Weighted GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets. Load as deemed fit.

6) Sled Drag: 400m @ Bodyweight

Not for time. Move smooth and steady, focus on walking through your heels.

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