*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:

2 Low Hang Snatch Pulls +

Hang Snatch +

Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

2 Low Hang Clean Pulls +

Hang Clean +

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 7 minute Up Ladder:

3 Overhead Squats 95/65

3 Box Jump Overs 24/20

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Front Rack Hold: 5 x :30 ON/:30 OFF @ 100% of Front Squat

Be smart and safe with this, ideally perform off of blocks or pins so you don’t have to worry about missing the J-Hooks when you put the bar back down.

5) 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