*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:

1) Every 1:30 x 7 sets:

10 Close Grip Bench Press 

+

10 Abmat Sit-ups

Pick a weight you can maintain for all 7 sets. Grip width no wider than pointer finger at the beginning of the knurling on the bar.

2) Every 1:30 x 7 sets:

10 Bent Over Supinated Rows

+

10 Abmat Sit-ups

Pick a weight you can maintain for all 7 sets. Get yourself as bent over as possible, but no farther than parallel with the floor.

3) 9 minute AMRAP:

6/side Overhead Alternating Lunges 45/35

9 D-Ball Over the Shoulder 70/50

12 Ring Rows

Extra Work:

4) Sled Drag: 400m @ Bodyweight

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

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