*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:

1a) 0:00 – 14:00 – Every 2:00 x 7 sets:

15 Kettlebell Swings 35/26

+

5 Push Press

Pick a swing weight you can perform unbroken every round. Push Press taken from the floor, build as heavy as deemed fit.

1b) 15:00 – 29:00 – Every 2:00 x 7 sets:

12 Toes-to-bar/Knees-up

+

12 Push-ups

Goal stimulus is to pick movement patterns and reps that you can maintain unbroken for all 7 sets.

1c) 30:00 – 40:00 – 10 minute AMRAP:

2000/1800m Row or Ski, 1 mile Run, 4000/3600m C2 Bike, 4800/4300m Assault Bike

Max Alternating Dumbbell Snatches 35/25

Pick one of the following mono-structural options. Remaining time in the 10 minute block perform as many Snatches as possible.

Extra Work:

2) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load as deemed fit.

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