*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) Run:

A) 5:00 Easy Warm-up

B) 2 sets of – Every 1:00 x 3 Intervals 50m Sprint – Rest 3:00 between sets.

C) 6 x 200m Hill Run @ 80% – Walk Back As Rest

D) 2000m Easy

Work for consistent paces efforts on each respective piece. If you’re not near a hill to run, than perform part C with a weight vest on.

Distance references if you are changing modalities HERE

Session B:

1) Deadlift:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Rest 2-3 minutes between sets.

2) Every 1:00 x 10 sets: Power Snatch + Hang Power Snatch

Warm-up as needed. Work in the 60-80% range. No maxing out. Keep thing fast, clean, and snappy!

3) Every 1:00 x 10 sets: Power Clean + Hang Power Clean

Warm-up as needed. Work in the 60-80% range. No maxing out. Keep thing fast, clean, and snappy!

4) Dumbbell Deadlifts: 4 sets of 15

Rest 2-3 minutes between sets. Standard of 1 head of the Dumbbell to the ground.

5) Camber Bar Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

6) Tuck Crunches: 100 reps

Keep track of time and attempts to complete.

7) Sled Drag: 400m @ Bodyweight

Smooth and steady, not for time. Focus on walking through your heels.

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