*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:

Hang Power Snatch +

Snatch +

Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Drop and reset after the first rep. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

Hang Power Clean +

Clean +

Hang Clean

Warm-up as needed. Start around 60% of your 1RM. Drop and reset after the first rep. Build as heavy as deemed fit.

3) 9 minute AMRAP:

6/side Overhead Alternating Lunges 95/65

9 D-Ball Over the Shoulder 100/70

12 Pull-ups

Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken Reps.

5) 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