*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) Front Squat: 6-4-3-3-2 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Dumbbell Farmers Split Squat: 8/side Every 2:30

Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 9/4/18 for loading.

3) 3 rounds for Max Reps:

1 minute Double-unders

1 minute Dumbbell Squat Cleans 50/35

1 minute Cals Ski/Bike/Row/Run

1 minute Rest (:30 Active On Machine/:30 Passive)

Keep track of reps each round. For the Rest, stay on your machine for the first 30 seconds and continue moving at an active recovery pace.

Extra Work:

4) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Row: 10K

Your choice, make it a time trial, or just a moderate tempo. Work on consistent pacing.

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