July Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
July is quickly approaching which means another session of CFS Bootcamp!!! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!
Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.
For more information or to sign up, click HERE!
Warm-up
Run a loop then..
2 Rounds
10 scap push ups
10 hip back extensions
10 shoulder activators
10 hip touches
Part 1
WOD
20 Minute AMRAP
5 Chest-to-Bar Pull-ups
10 Wallballs
15 Kettlebell Swings (1.5,1)
Level 2 (1,0.75)
Level 1 (0.75,0.5)
-WOD credit CrossFit.com
Part 2
WOD
Suicide Squad
Teams of 3
3 Suicide Sprints, Rest when your partners work.
Extra Work
4×10 Romanian DeadLift
Then 100 Heavy Rope Double Unders for time