*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:

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

8-15 Calories Ski/Bike/Row/Run

+

5 Push Jerk

Pick a conditioning output that you will be able to maintain through both parts A and B of this today. The conditioning effort should be in the 40 second range. Transition to the Bench at whatever pace is desired to maximize output. There is an additional minute rest after the last set.

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

8-15 Calories Ski/Bike/Row/Run

+

15 Box Jump Overs 24/20

Same output on the machine as above. Goal here is to move from machine right to the Box Jump Overs, minimal rest between them. There is an additional minute rest after the last set.

1c) 30:00 – 40:00 – 10 minute AMRAP:

15 Wall Balls 20/14

12 Alternating Dumbbell Snatch 50/35

9 Knees-up/Toes-to-bar

Extra Work:

2) Tuck Crunches: 100 Reps

Keep track of time and attempts to complete.

3) Camber Bar Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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