*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/Ski:

A) 5:00 Easy Row

B) For time:

– 3K Row @ 70%, Rest 3 minutes

– 2K Row @ 80%, Rest 2 minutes

– 500m Row @ 90%, Rest 1 minute

– 500m Ski @ 90%, Rest 1 minute

– 2K Ski @ 80%, Rest 2 minutes

– 3K Ski @ 90%, Rest 3 minutes

Maintainable paces across each respective piece.

Distance references if you are changing modalities HERE

Session B:

1) Deadlift:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Rest 2-3 minutes between sets.

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

Warm-up as needed. Work at 60-80%. Keep reps fast and snappy.

3) Hang Power Clean: 2 Reps Every 1:00 x 10 sets

Warm-up as needed. Work at 60-80%. Keep reps fast and snappy.

4) Single Kettlebell Romanian Deadlift: 4 sets of 15

Rest 2-3 minutes between sets. Use a riser as needed to maximize rang of motion.

5) Hip Extension: 100 Reps

Break-up as needed.

6) D-Ball Bear Hug Hold: Accumulate 5 minutes @ 150/100

Keep track of time and attempts to complete.

7) Dog Sled Push: 8 x 25m

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

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